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THE 



IS^EW GYMNASTICS 



MEN, WOMEN, AND CHILDREN. 



TRANSLATION OF PKOF. KLOSS'S DUMB-BELL INSTBUCTOR 
AND PROF. SCHREBER'S PANGYMNASTIKON. 



bt dio lewis, m. d., 

PROPRIETOR OP THE ESSEX STREET GYMNASIUM, BOSTON. 



With Three Hundred Illustrations. 



" By no Other way can men approach nearer to the gods, than by conferring health 
on men." — Cicero. 



FOURTH EDITION. 



BOSTON: 
TICKNOR AND FIELDS. 

1863. 



/ *b(r>3 



Entered according to Act of Congress, in the year 1862, by 

DIO LEWIS, 

in the Clerk's Office of the District Court of the District of Massachusetts. 



TO 

THE GIRLS AND BOYS 

OF AMERICA, 
WHOSE PHYSICAL WELFARE HAS BEEN THE STUDY OF HIS LIFE, 

THE AUTHOR 

MOST AFFKCTIONATELY DEDICATES 



PREFACE 



This book describes and illustrates a new sys- 
tem of physical training. Like air and food^ its 
exercises are adapted to both sexes, and to per- 
sons of all ages. 

The new system has been introduced into 
female seminaries with complete satisfaction. 
Its beautiful games, graceful attitudes, and 
striking tableaux, possess a peculiar fascination 
for girls. Public classes, composed of adults of 
both sexes, elicit general enthusiasm. Children 
under three years of age are warmly interested, 
and improved in form and strength. 

The exercises are arranged to music, and 
when performed by a class, are found to possess 
a charm superior to that of dancing and other 
social amusements, while the interest increases 
with the skill of the performers. 

This system of exercises will correct drooping 
or distorted shoulders, malposition of the head, 
and many other common defects. 

Its author has been engaged many years in 
1* 5 



teaching gymnastics. He began with a few 
simple exercises^ and, making additions from 
time to time, has at length developed a very 
comprehensive system. Not one exercise is pre- 
sented which has not been proved by long and 
varied use, while hundreds have been devised 
and rejected. Although the author has enjoyed 
during more than twenty years the discipline 
of the medical profession, its suggestions have 
not been adopted unless fully justified by expe- 
rience in the gymnasium. 

Efforts are being made to disseminate a prac- 
tical knowledge of the new system. A college 
has been incorporated — the Boston Normal 
Institute for Physical Education, from which 
persons of either sex, after a full training, are 
graduated, with the honors of a legal diploma. 

It is the ardent hope of the author that his 
humble labors may contribute something to the 
beauty and vigor of his countrymen. 



CONTENTS, 



Physical Education 9 

Do Children require Special Gymnastic Training? . 10 

Military Drills 12 

Music with Gymnastics . 13 

The Gymnasium 14 

Gymnastic Dress 16 

Bag Exercises 18 

Exercises with Rings 28 

Exercises with Wands 42 

Dumb-Bell Exercises 59 

Club Exercises 87 

Pin Punning 94 

Games with Birds' Nests 96 

The Arm Pull 97 

Gymnastic Crown 99 

The Shoulder Pusher 100 

Free Gymnastics 102 

THE DUMB-BELL INSTRUCIOR FOR PARLOR GYMNASTS. 

L History and Use of Dump>-Bells 121 

n. Important Rules applicable to the Practice of Dumb- 
Bell Exercises 124 

III. Dumb-Bell Exp:rcises without Change of Position, with 

Special Reference to the Development of the Arms 

AND Upper Portion of the Body 127 

IV. Dumb-Bell Exercises with varied Poshions, having 

Special Reference to the Development of the Lower 

Half of the Body 142 

V. Restrictions in the Use of Dumb-Bells, to be ob- 
served BY Invalids 159 

VI. Series op Dumb-Bell Exercises for Ordinary, Every- 
day Use 161 

7 



THE PANGYMNASTIKON. 

Introduction 167 

Special Claiisis of the Pangymnastikon .... 169 

Description of the Pangymnastikon 170 

Uses and Value of the Pangymnastikon .... 172 

Leaping Exercises 236 

Suggestions in Eeference to the Use of the Pangymnas- 
tikon BY Females . . . 256 



School Desks and Seats . 261 

The New Book-Holder 263 

Ventilation 265 

The Normal Institute for Physical Education . . . 269 

The Blow- Gun and Spirometer 272 



8 



PHYSICAL EDUCATION. 

I have nothing to say of the importance of Physical 
Education. 

He who has not seen in the imperfect growth, pale 
faces, distorted forms and painful nervousness of the 
American People, enough to justify any and all efforts 
to elevate our physical tone, would not be awakened 
by words, written or spoken. Presuming that all who 
read this work are fully cognizant of the imj)erative 
need which calls it forth, I shall enter at once upon my 
task. 

My object is to present a new system of Gymnastics. 
Novel in philosophy, and practical details, its distin- 
guishing peculiarity is a complete adaptation, alike, to 
the strongest man, the feeblest woman, and the frailest 
child. The athlete finds abundant opportunities for 
the greatest exertions, while the delicate child is never 
injured. 

Dispensing with the cumbrous apparatus of the ordi- 
nary gymnasium, its implements are all calculated not 
only to impart strength of muscle, but to give flexible- 
ness, agility and grace of movement. 

None of the apparatus, (with one or two slight ex- 
ceptions,) is fixed. Each and every piece is held in 
the hand, so that any hall or other room may be used 
for the exercises. 

Public Interest in Physical Education. 
The true educator sees in the present public interest 
In physical education, a hope and a promise. 

9 



And now he Is only solicitous that the great move- 
ment so auspiciously inaugurated, may not degenerate 
into some unprofitable speciality. 

One man strikes a blow equal to five hundred 
pounds ; another lifts eleven hundred pounds ; another 
bends his back so that his head rests against his heels ; 
another walks a rope over the great cataract ; another 
runs eleven miles in an hour ; another turns sixty 
somersets without resting. 

We are greatly delighted with all these — ^pay our 
money to see them perform ; but as neither one of these 
could do what either of the others does, so we all know 
that ^uch feats, even if they were at all desirable, are 
not possible with one in a thousand. The question is 
not what shall be done for these few extraordinary 
persons. Each has instinctively sought and found his 
natiu^al speciality. 

But the question is, what shall be done for the mil- 
lions of women, children and men, who are dying for 
physical training? My attempt to answer this mo- 
mentous question will be found in this work. 

DO CHILDEEN EEQUIEE SPECIAL GYM- 
NASTIC TEAINING? 

An eminent writer has recently declared his convic- 
tion, that boys need no studied muscle culture. ^'Give 
them," he says, ''the unrestrained use of the grove, 
the field, the yard, the street, with the various sorts of 
apparatus for boys' games and sports, and they can 
well dispense with the scientific gymnasium." 

This Is a misapprehension, as is easy to convince 

all, who are disposed to think 1 

With all our lectures, conversations, newspapers, 

10 



and other similar means of mental culture, we are not 
willing to trust the intellect without scientific training. 
The poorest man in the State demands for his children 
the culture of the organized school ; and he is riglit. 
An education left to chance and the street, would be 
but a disjointed product. To insure strength, patience 
and consistency, there must be methodical cultivation 
and symmetrical growth. But there is no need of 
argument on this point. In regard to mental training, 
there is, fortunately, among Americans, no difference 
of opinion. Discriminating, systematic, scientific cul- 
ture, is our demand. 

No man doubts that chess and the newspaper furnish 
exercise and growth ; but we hold, and very justly too, 
that exercise and growth without qualification, are not 
our purpose. We require that the growth shall be of 
a peculiar kind — what we call scientific and symmet- 
rical. This is vital. The education of chance would 
prove unbalanced, morbid, profitless. 

Is not this equally true of the body ? Is the body one 
single organ, which, if exercised, is sure to grow in 
the right way? On the contrary, is it not an exceed- 
ingly complicated machine, the symmetrical develop- 
ment of which requires discriminating, studied manage- 
ment? With the thoughtful mind, argument and 
illustration are scarcely necessary ; but I may perhaps 
be excused by the intelligent reader for one simple 
illustration. A boy has round or stooping shoulders : 
hereby the organs of the chest and abdomen are all 
displaced. Give him the freedom of the yard and 
street — give him marbles, a ball, the skates ! Does 
any body suppose he will become straight ? IMust he 

not, for this, and a hundred other defects have special, 

11 



scientific training ? There can be no doubt of It ! 

Before our system of education can claim an 
approach to perfection, we must have attached to each 
school a Professor, who thoroughly comprehends the 
wants of the body, and knows practically the means by 
which It may be made symmetrical, flexible, vigorous 
and enduring. 



MILITAEY DEILLS. 

Since we have, unhappily, become a military people, 
the soldier's special training has been much considered 
as a means of general physical culture. Numberless 
schools, public and private, have already Introduced the 
drill and make It a part of each day's exercises. 

But this mode of exercise can never furnish the 
muscle culture which we Americans so much need. 
Nearly all our exercise Is of the lower half of the 
body — ^we walk, we run up and down stairs, and thus 
cultivate hips and legs, which, as compared with the 
upper half of the body, are muscular. But our arms, 
shoulders and chests are Ill-formed and weak. What- 
ever artificial muscular training Is employed, should be 
specially adapted to the development of the upper half 
of the body. 

Need I say that the military drill fails to bring into 
varied and vigorous play the chest and shoulders ? In- 
deed In almost the entire drill, are not these parts 
held immovably in one constrained position ? In all 
but the cultivation of uprightness, the military drill is 
singularly deficient In the requisites of a system of 
muscle training, adapted to a weak-chested people. 

The exercises employed to invigorate the body, 

12 



should be such as are calculated to make the form erect, 
and the shoulders and chest, large and vigorous. 

Dancing, to say nothing of its almost inevitably mis- 
chievous concomitants, brings into play chiefly that part 
of the body which is already in comparative vigor, and 
which, besides, has less to do directly, with the size, 
position and vigor of the vital organs. 

Horse-back exercise is admirable, and has many 
peculiar advantages which can be claimed for no other 
training, but may it not be much indulged, while the 
chest and shoulders are left drooping and weak ? 

Skating is graceful and exhilarating, but to say noth- 
ing of the injury which not unfrequently attends the 
sudden change from the stagnant heat of our furnaccd 
dwellings to the bleak winds of the icy lake, is it not 
true that the chest muscles are so little moved, that the 
finest skating may be done with the arms folded ? 

I suggest these thoughts for the intelligent reader, 
and then take the liberty to request his careful exam- 
ination of the ''Ring" and other exercises which appear 
in this work. Are they not completely adapted to the 
obvious necessities of our bodies ? 

MUSIC WITH GYMNASTICS. 

A party may dance without music. I have seen it 
done. But the exercise is a little dull. 

Exercises with the upper extremities are as much 
improved by music as those with the lower extremities. 
Indeed with the former there is much more need of 
music, as the arms make no noise, such as might 
secure concert in exercises with the lower extremities. 

A small drum, costing perhaps $5, which may be 
used as a bass drum, with one beating stick, with 
2 13 



which any one may keep time, Is, I suppose, the sort 
of music most classes In gymnastics will use at first. 
And It has advantages. While It Is less pleasing than 
some other instruments. It secures more perfect concert 
than any other. 

The violin and piano are excellent, but on some 
accounts the hand-organ is the best of all. 

Feeble and apathetic people , who have little courage 
to undertake gymnastic training, accomplish wonders 
under the inspiration of music. I believe five times as 
much muscle can be coaxed out, under this delightful 
stimulus, as without it. 

THE GYMNASIUM. 

The gymnasium must not be cold, but should be 
well ventilated. The best plan is to raise it to 65 or 
68, and when the class begins, drop the upper sash of 
the windows, raising them again when the teacher an- 
nounces a period of rest. 

It is a common mistake to suppose that the gymnast 
should exercise In a cold room until he is warm. It is 
not difiicult to accomplish this, but cold air is un- 
favorable to the development of muscle. My own 
rule is to make the hall as warm as for a lecture, and 
then open the windows freely during the exercise. 

The floor of the gymnasium should be marked as 
shown in the cut. The lines must be about fifty-five 
inches apart, both lengthwise and crosswise of the 
room. The feet must have exactly the relations ex- 
hibited in the cut. A large piece of tin, cut out in the 
shape of a pair of feet, and laid on the floor at the 
right points, may be used with a stencil brush, to make 
the marks. The painters will furnish a black paint 
which contains no oil. It is very little trouble to mark 

a floor in this way. 

14 



with a floor thus marked, you have to make no ex- 
planations, either In regard to the position of each pu- 
pil on the floor, or the attitude of the feet, and you 
are sure to avoid all accidents. 

It Is very difficult to keep the floor of a gymnasium 
sufiiclently clean, but It Is better to refrain from gym- 
nastic training altogether, than to expose the lungs of 
the pupil to a cloud of dust. Complete gymnastics 
involve much foot stamping, designed to Invigorate the 
circulation in our feet and legs, which are generally 
cold No feature of the exercises Is more Important. 
How shall freedom from dust be secured ? In my own 
gymnasium, I have the floor cleansed with water three 
times a week. Scattering damp saw dust over the 
floor and sweeping it off*, has been resorted to with 
satisfaction. 

But If the floor have many cracks, they fill with 
dust, which the stamping will not fail to bring out. In 
such a case it Is well to fill the cracks with wax, which, 
being melted, can be filled in with little difficulty. 
When the wax has been thoroughly cleansed from the 
upper surface of the boards, it will not work up from 
the cracks and make the boards slippery. 

GYMNASTIC DEESS. 

The accompanying cuts present good illustrations of 
the costume worn during the performance of the New 
Gymnastics. The most essential feature of the dress 
is perfect liberty about the waist and shoulders. The 
female costume may be never so short, if the waist or 
shoulders be trammelled, the exertions will serve no 
good purpose. If the arms can be thrust perpendicu- 
larly upward without drawing a quarter of an ounce 
on the dress, the most vital point has been secured. 

16 



It is made very loose about the waist and shoulders, 
worn without hoops, but with a thin skirt as near the 
color of the dress as possible, and only stiff enough to 
keep the outside skirt from hanging closely to the legs. 
This skirt should be fastened to the belt of the dress 
so that it will not hang below the dress when the arms 
are raised. 





The present style of Garibaldi waist Is very beauti- 
ful. It Is particularly appropriate for gymnastics, as 
It allows the freest action of the arms and shoulders. 
But to permit this waist to fall over the belt, which is 
Its peculiar feature, the belt Is usually made tight 
enough to keep it in Its position. This is wrong. But- 
tons should be placed on the Inside of the belt, the 
same as on gentlemen's pants for suspenders, and the 
same kind of suspenders should be worn. In this 
2* 17 



way the belt may be very loose, and yet being sup- 
ported over the shoulders, it will remain in its proper 
position. 

It T^ill be observed the gentlemen's dress has no belt. 
The jacket is buttoned to the pants, as is the fashion 
with small boys. The tailor will easily manage to 
conceal the buttons. The dress about the shoulders 
should be very loose. The pants must be loose, and 
may be fastened at the knee, as in the Zouave dress, or 
worn down to the ankle. 

At all seasons of the year the material should be 
flannel. 

The shoe I am in the habit of wearing is low quar- 
tered, fastened with a strong buckle, and the bottom is 
covered with a layer of rubber. In many of the diffi-^ 
cult feats the foot is apt to slip, unless the rubber is 
added. 

A majority of my pupils simply remove their coats 
and exercise in the street dress, but the garb I have 
described, has signal advantages. 

BAG EXEECISES. 

The use of small bags filled with beans, for gymnas- 
tic exercise, was suggested to my mind six years since, 
while attempting to devise a series of games with large 
rubber balls. Throwing and catching objects in cer- 
tain ways, requiring skill and presence of mind, affords 
not only good exercise of the muscles of the arms and 
upper half of the body, but cultivates a quickness of 
eye and coolness of nerve very desirable. Apprecia- 
ting this, I employed large rubber balls, but was con- 
stantly annoyed at the irregularities resulting from the 

18 



difficulty In catching them. When the balls were but 
partially Inflated, It was observed the hand could better 
seize them. This at length suggested the bean bags. 
Six years' use of these bags has resulted In the adoption 
of the following, as the best size and shape : 

The material Is a strong bed-ticking. Bags for 
young children should be, before sewing, seven inches 
square ; for ladies, nine Inches ; for ladies and gentle- 
men exercising together, ten inches ; for gentlemen 
alone, twelve inches. Sew them with strong linen or 
silk thread, doubled, nearly three quarters of an Inch 
from the edge, leaving a small opening at one corner 
to pour In the beans. Fill the bags three quarters full, 
and they are ready for use. If used daily, once In two 
weeks they should be emptied and washed. To allow 
them to be played with after they are soiled. Is pretty 
sure to furnish much dust for the lungs of the players, 
beside soiling the hands and clothes. There cannot be 
too much care exercised In regard to this point of clean- 
hness. Before the beans are used the first time, they 
should be rinsed with water until It runs from them 
quite clean, when they must be dried ; and every month 
or two afterwards this cleansing should be repeated. 

The dirty carelessness with which these bag exercises 
are generally managed, makes them a positive nuisance. 

Premising this Indispensable preparation and care of 
the bags, I shall now proceed to give those exercises 
which I have found best adapted to schools and the 
gymnasium. 

Fig. 1, represents a series of hoops lashed between 

^ ' s^ y * ^ /^ ' \ /^ ' N. / * ' \ ' ^^^^ strong ropes, 
^ )/ V V \r ^ and stretched a- 
\i.^ \ ■ <^ >iBi< ^,y ^-m^ m cross the room, 

19 



the ropes fastened on one side of the room into staples, 
and on the other running through pulleys. By these 
means the ropes may be drawn very taut. It Is well 
to fasten the staples and pulleys Into slides, that the 
altitude of the hoops may be altered,, for persons of dif- 
ferent ages. 

Nearly all the exercises with bags are greatly Im- 
proved by throwing them through the hoops. It will 
be observed the cuts represent the players as throwing 
the bags quite high. This has reference to the hoops. 
But the bags may be thrown between the players 
without the hoops. 





Fig-ure 2. 



Figure 3. 



No. 1. Arrange yourselves In two classes. Classes 

face each other, six feet apart. Members of one class 

will each have a bag. The other class will have no 

bags. Each person will play with the one standing 

exactly opposite. Hold the bags under your chins. 

{Fig. 2.) When I give the word, each couple Is to 

throw Its bag backward and forward ten times, count- 

20 



Ing both ways. At the beginning of this and tho 
following exercises, the leader will announce how many 
times the bag is to be thrown. 

Each couple will play as rapidly as possible, and as 
each finishes, the two players will hold up their hands, 
and cry out the number in a loud voice. Now ready ! 
One^ twoj THREE ! ! The bag is always to be thrown 
from the chest, never to be tossed from the lap. 

No. 2. Same as the last, except the bag is thrown 
and caught with the right hand. The position is well 
shown in Fig. 3. 

No. 3. Same as the last, but with the left hand. 
When the right hand throws, the partner's right hand 
must catch, and so with the left. 






Figure 4. Figure 5. Figure 

No. 4. In this one, the bag is thrown with both 
hands, from the position seen in Fig. 4. 

No. 5. Same as the last, except the bag is thrown 
with the right hand, as shown in Fig. 5. The unoc- 
cupied hand in this and all other single-handed bag 

21 



exercises is to be held on the corresponding side, with 
the arm akimbo. 

No. 6. Same as the last, except with the left hand. 

No. 7. The bag is to be thrown over the head from 
the position seen in Fig. 6. 

No. 8. To be thrown from the position seen in Fig. 
7, with the right hand. The one who catches must re- 
ceive it, while the left hand grasps the arm in the same 
way. 




Figure 7. 



Figure 8. 



Figure 9. 



No. 9. Same as the last, only using the left hand. 

No. 10. Standing with your right side toward your 
partner, hold the bag on the point of the elbow, being 
sure to keep the fore-arm vertical ; (Fig. 8) throw from 
this position the number of times announced by the 
leader. To be caught in the hands. 

No. 11. Same as the last, except the leftside is 
turned, and the bag is thrown from the left elbow. 

No. 12. Hold the bag as represented in Fig. 9, 
and toss to your partner. He will of course return it 

in the same manner to you, and thus it will be tossed 

22 



backward and forward the number of times indicated 
by the leader. As In all the other exercises thus far 
given, each couple upon reaching the Indicated num- 
ber, will hold up their hands and cry out that number 
In a loud voice. 

No. 13. Turning your right side to your partner, 
throw from the position represented In Fig, 10. Your 
partner catches the bag, standing In the same attitude. 






Figure 10. 



Figure 11. 



Figure 12. 



No. 14. Same as the last, except you turn your 
left side to your partner, and throw with the left hand, 
either without bending the knees, as seen in Fig. 11, 
or bending them, as seen in Fig. 10. 

No. 15. Again turn your right side to your part- 
ner, and throw the bag from the position seen in Fig. 12. 

No. 16. Same as the last, except turning the left 
side, you throw with the left hand. 

No. 17. Turn your back to your partner, and bend 
backwards, so that you can see him. He bends back, 
so that he may see you, and then you tlirow the bag 
to him as represented in Fig. 13. Always cry ready! 

23 



that he may not be kept waiting too long in an uncom- 
fortable position. 

No. 18. Face your partner, and throw from the 
position represented in Fig. 14, holding the bag on the 
back of the hand.^ 

No. 19. Same as the last, except the left hand is 
employed. 




Figure 13. 



Fi^re 14. 



Figure 15. 



No. 20. Face your partner, and throw the bag 
around the back and over the opposite shoulder, as 
shown in Fig. 15. 

No. 21. Same as the last, except you use the other 
hand. 

No. 22. Each couple having ten bags ; you throw 
to your partner, and he catches as many as he can hold, 
folding his arms. {Fig. 16.) This one will not ordi- 
narily be played in class, as the number of bags will 
scarcely be sufficient. 

No. 23. The two classes will stand as represented 

in Fig. 17. Place ten bags on a chair or box at the 

24 



feet of the first player of each class. The leader gives 
the word, one^ two, three! and the two classes compete 
in passing the bags over their heads backwards, to the 
foot of the class, when they whirl round and imme- 
diately pass them back. The class which has the entire 
ten on the chair or box at Its head, first, counts one In the 



It Is usual to make the game three, five, or ten. 





Figure IG. 



Figure 17. 



No. 24. Let the two classes face each other again, 
and pass the bags as in the last, except that they are 
carried along in front and as high as the chest, being 
careful not to stoop forward. 

No. 25. Let the bags be all placed at the head of 
one of the classes. We will call this class No. 1 ; the 
other class No. 2. The first player in class No. 1, 
throws a bag to the first player in class No. 2, who 
throws it back to the second player in class No. 1, 
who throws it back to the second player in class No. 2, 
who, in turn, throws it to the tliird player in class 
-No. 1, and so on, working it down to the foot of the 
class. 

3 25 



But one bag is not allowed to make the trip alone ; 
all follow, one after another, in rapid succession. 

In this game, the bags are all thrown from the chest 
with both hands, as represented some pages back, in 
No. 1, of the bag exercises. 

No. 26. The whole company may now be divided 
into trios, each trio playing with three bags, as repre- 
sented in Fig. 18. Each one throws the bag to the 
player at his right hand, and at the same time catches 
the bag thrown from the player at his left. 




Figure 18. 



To secure the proper distance between the players 
for this game, they should take each other by the hands, 
and pulling hard, they will have the right positions. 
Each player must look constantly at the one from 
whom he receives the bags, and never for a moment at 
the one to whom he throws. If they forget this rule, 
the bags will soon fall to the floor. 

No. 27. Same as the last, except the bags are 
passed the opposite way. 

26 



No. 28. The company Is again divided Into couples, 
and each couple plays with two, three, four, or more 
bags. A throws a bag with his right hand to B, who 
catches It with his left hand, and Immediately changing 
It to his right, throws It back to A, who catches It with 
his left, and who changing It to his right, throws it back 
again to B. (Fig. 19.) Two, three, four, or five bags 
can be made to perform this circle between two players 
at the same time. 





Figure li). 

The bags, In this as In all the other bag exercises, 
except one, should be thrown and not tossed. 

No. 29. Same as the last, except the bags are 
thrown vnth the left and caught with the right hand. 

No. 30. Now the players will stand In two classes 
again, the classes to be six feet apart, and the players 
In each party to be six feet from each other. Place six 
bags on a chair at the head of each class. Upon the 
word one^ two^ TiinEE ! the first player In each class 
seizes a bag and runs with It to the second player, who 
carries It to the third, who In turn rushes to the fourth, 

27 



and so on to the foot of the class. But one bag is not 
allowed to make the journey alone. One at a time, 
the whole six are hurried onward. Instantly and with- 
out any signal they are sent back to the head of the 
class in the same order. The class which has its six 
bags on the chair at the head of the class first, counts 
one in the game. 



EXERCISES WITH RINGS. 

This series of exercises is entirely new, and beyond 
all comparison, the best ever devised. Physiologists 
and Gymnasts have everywhere bestowed upon it the 
most unqualified commendation. Indeed it is difficult 
to conceive any other possible series so complete in a 
physiological point of view, and so happily adapted 
to family, school, and general use. 

If a man were as strong as Sampson, he would find 
in the use of these rings, with another man of equal 
strength, the fullest opportunity to exert his utmost 
strength ; while the frailest child, engaged with one of 
equal strength, would never be injured. 

There is not a muscle in the entire body which may 
not be brought into direct play through the medium of 
the rings. And if one particular muscle, or set of 
muscles is especially deficient or weak, the exercise may 
be concentrated upon that muscle or set of muscles. 

Wherever these rings are introduced they will obtain 
the highest favor and awaken the most earnest enthu- 
siasm. 

The ring is generally turned from cherry wood, and 
when finished measures six inches in diameter, while the 
body is one inch thick. It should be highly polished, 

28 



especially on the inner part. 




Fij^ure 1. 



Fig. 1 gives a good idea 
of the ring. 

No. 1. Stand- 
ing in the position 
represented mFig. 
2, the end of the 
ridit toe ao;ainst 
the right toe of 
your partner, the 
toes meeting on a 
straight line drawn 
through the entire 
hall, on which all 
the players stand, and pla- 
cino; the left foot at rioht an- 
gles with the right foot, as 
seen in the figure ; pull hard 
and twist the right arm hard 
from right to left and left 
to right ten times, keeping 
time to the music. 

Be careful in this, as in all 
other exercises with the ring 
to draw the shoulders well 
back and keep the head erect. 
No. 2. Same as the last, 
but using the left hand with 
the left foot forward. 

No. 3. Join both hands with two rings, and place 
the right toe against your partner's right toe as in 
No. 1, being sure to keep the foot which is behind at 
right angles with the one in front, (which I may say 
here, is to be looked after with much care through this 
3* 29 




Figure 2. 




whole series, whenever It is possible,) then pull hard, 
ten times, and twist the arms, keeping time to the musie. 
No. 4. Exactly the same as the last, but with the 
left foot forward. 

No. 5. Without letting 
go the rings, turn back to 
back, place the outside of 
your left foot against the 
same of your partner, in the 
same way you would push 
against the wall of the room, 
) and pulling hard in the posi- 
tion represented in Fig. 3, 
twist hard ten times, keeping 
time to the music. 
Figures. No. 6. Same as the last, 

but with the right foot behind . 
No. 7. Turn face to face, raise the hands as 
high as you can over the head, and standing about two 

feet and a half apart, bring 
the rings down to the floor 
without bending the knees, as 
represented in Fig. 4, ten 
times, and all the following 
exercises ten times. In the 
performance of this you must 
not bend the elbows, which 
Figure 4. you Can avoid doing by carry- 

ing the rings outward at each side. (In the ring 
exercises, when your pupils, standing their faces to- 
ward each other, turn their backs, see that they do not 
let go the rings.) 

No. 8. Standing as In the last exercise, but only 

30 




two feet apart, place the rings In the position seen in 
Fio-, 5. Now as the arms on one side rise, the arms 
on the other side fall, keeping time to the music. Be 
careful not to bend the arms at the elbows, which of 
course can be prevented in this as in many other exer- 
cises, by carrying the hands out- 
ward at the side. In this exercise 
a good deal of force should be 
used, so that when the ring is car- 
ried up on one side, it goes far be- 
yond the perpendicular line, the 
bodies of the players bending freely. 
No. 9. Same as the last, ex- 
cept the two rings go up and 
down simultaneously. 

No. 10. Standing as In the 
last two exercises, the hands hang- 
ing down as low as may be, and 
keeping them In the same relation 
to each other, swing them from side to side as far as 
you can. 

No. 11. Same as the last, except that Instead of 
wisnging the hands from side to side, they make a com- 
plete circle, being carried over the head as well as 
down between the bodies of the players. 

No. 12. Same as the last, except the circle Is made 
the opposite way. 

No. 13. Back to back, as seen In Fig. 6, thrust 
the rings up with great force, each player keeping his 
two arms exactly parallel. 

No. 14. From the same position seen In Fig, 6, 
thrust the rings out side wise, as In all the other exer- 
cises, ten times. 

31 




Fig-ure 5. 




Figure 6. 



No, 15. Same as the last, except the rings are 
thrust downward by the hips. 

No. 16. The last three, con- 
secutively, ten times. 

No. 17. Take the position 
seen In Fig. 7 ; your partner the 
same. The Inside of your left foot 
to the inside of his left. Draw 
your left hand as far back past 
your left side as possible, drag- 
ging your partner's right hand after 
it. At the same time he has done 
the same thing with his left. Do 
the same with your right hands. 
And so continue to alternate. 
Do this strongly, pushing your 
hand past your partner's side as far as possible, at the 
same time pulling his hand as far past yours as possible. 

No. 18. Same as the last, 
except the right foot is for- 
ward. Be sure in this as in 
all others, that your two feet 
are at right angles. 

No. 19. Same as the last 
two, except the feet go with 
the hands. When you thrust 
your right hand forward, the 
right foot goes forward too. 
When the left hand goes for- 
ward, the left foot goes with it. 
If this be well done, the 
feet and hands making long 

sweeps to the music, it not only presents a fine, animated 

32 




Figure 7. 




Figure 8. 



appearance to the spectators, but brings all the muscles 
of the body and limbs into fine play. 

No. 20. Back to back, 
touching each other's heels. 
Each lunge out with the 
right foot in the direction the 
toe points, the feet being at 
right angles, and raise the 
hands over the head so 
they touch, thus reaching the 
position seen in Fig. 8. Now 
back, heels together, arms at 
the side, lunge out with the 
left feet in the same way, and 
thus alternate, keeping time 
to the music. 

No. 21. Standing as represented in jFVg-. 9, your 
partner the same, w^iththe inside of his left foot to the 

inside of your left foot, and 
holding the rings as shown 
in the figure, push them 
vigorously toward your 
partner, simultaneously 
thrusting them past his 
body as far as possible. 
He pushes them back in the 
same manner, and so on. 
No. 22. Same as the 
last, except the right foot 
is pushed forward, instead 
of the left. 
No. 23. Stand back 

to back, heels all together ; both step out side wise in 

33 




Fig-ure 9. 




Figure 10. 



the same direction as far as you can reach, and at the 
same instant raise the hands on the same side as high 

as you can, then re- 
turning to the upright 
position, hands by 
your sides, charge 
out at the other side 
in a similar manner. 
When this has been 
done both ways, as in 
every other exercise, 
ten times ; the leader 
cries ' ' alternately," 
and you continue to 
charge sideways as 
before, only in oppo- 
site directions as represented in Fig. 10. 

No. 24. Standing face to face, two feet apart, charge 
sideways as in the last exercise, 
and as seen In Fig. 11. In 
alternation with this, charge 
the opposite way. After the 
regular number of times, the 
teacher cries ' 'alternately," and 
you charge out sideways with 
your right feet in opposite 
ways, as seen in Fig. 12 ; al- 
ternate with the left feet. 

No. 25. Standing back to 
back, charge, your faces both 
In one direction, with bodies 
fronting the same, as shown 
in Fig. 13 . When the teacher 
34 




Figure 11. 



cries '^changer you must change sides with each other? 

still facing in the same direction. Keep time to the 

music with your feet, 
when chan2:Ino; sides, 
and as soon as you make 
the change, go on with 
the charging, using of 
course, the other hands 
and feet. 

No. 26. Joining 
only with your right 
hands, and standing 
apart far enough to 
make the arms straight 
and horizontal between 

you, charge as seen in Fig. 14 ; the left hand and 

foot the same. 




Figure 12. 





Figure 13. 



Figure 14. 



No. 27. Joining with both hands, charge right and 

35 



left alternately, each time, as represented in Fig. 14. 

No. 28. Stand, each with his 
own heels together, as seen in 
Fig. 15, and perform the exercise 
exhibited in the figure. As the 
hands on one side go up, the hands 
on the other go down. So alter- 
nate the regular number of times, 
i when you will do the same simul- 
'taneously, the hands on both sides 
rising and falling together. 

No. 29. Standing as seen in 
Fig. 16, except that the inside of 
the right foot should be exhibited as 
pressing against the inside of your 
partner's right foot, you draw back 
from each other as far as you can, 
and then come up, touching each 
other's chests, all without bending the elbows. 
No. 30. Same, with the left foot forward. 




Figure 15. 




Figure 16. 



36 




Fi^rure 17. 



No. 31. Standing as seen in Fig. 17, draw far 
away from each other, keeping the arms precisely hori- 
zontal . Immediately 
approaching each other 
again, touch the shoul- 
ders as In the figure, 
and so continue ten 
times, kseping time to 
the music. 

No. 32. Same as 
the last, with the feet 
changed. 

No. 33. Standing 
face to face, raise the 
hands on one side as In 
Fig. 18. As these 
hands are brought down to the side, raise those on the 
other side In like manner, and so alternate t*en times. 
No. 34. Back to back, and raise 
the arms on one side as In Fig. 18, 
but carry the hands completely over 
the heads and down on the other 
side of the body. Alternate with 
the arms on the other .side, ten 
times. 

No. 35. Carry the hands all 
over together, as seen In Fig. 19. 
Change thus from side to side, 
twenty times., always keeping time 
to the music. 

No. 36. Turn face to face, and 

now back to back, and again face to face, and so 
4 37 




Fig-urc 18. 




continue to change, alternating the sides toward which 
you turn. 

No. 37. Perform the exercise 
seen in Fig. 20, being sure that you 
draw the arm of your partner du'cctly 
into your axilla or arm-pit. After 
alternating twenty times, then draw 
the arms back and forth simultane- 
ously, ten times. 

No. 38. Join right hands with 
your partner with one ring, and 
stand apart so that your arms are 
straight and- horizontal. Advance 
your right foot two feet, keeping the 
two feet at a right angle. Now 
push your chests as near together as 
you can, without bending your knees or elbows, as 
Now drawing the arms back to the 
horizontal on the next beat 
of the music, carry the 
hands down as low as 
possible without bending 
knees or elbows on the 
next beat. Now back to 
the horizontal, and then 
up as high as possible, 
and so continue ten times. 
No. 39. Same with 
the left hands, the left 
foot being pushed for- 
ward. 

No. 40. Join the right 
hands again, holding them In the horizontal position. 

38 



Fi"-ure 19. 



seen in Fig. 21 




Figure 20. 



Now push them sidewise 
bendino; knees or elbows. 




as far as possible without 
On the next beat brinjx the 
arms back to the straio-ht 
line between you, and now 
carry them sidewise the 
other way, and so continue 
ten thues. 

No. 41, Left hands 
the same. 

No. 42. Join right 

hands again. Instead of 

thrusting the hands directly 

upward, or sidewise, carry 

them obliquely upward, 

and after brin2:Ino; them 

back to the straight, hori- 

Fignre 21. zoutal line, Carry obliquely 

downward, and so continue 

ten times, being careful not to bend knees or elbows. 

No. 43. Still use the right hands, and carry them 

obliquely upward the other 

way, and downward the other 

way. 

Nos. 44 and 45. Same 
with the left hands. 

No. 46. Back to back, 
and place the outside of the 
left foot against the outside of 
your partner's left foot. Eight 
foot well forward. Now raise 
the hands over the head as 
seen in Fig. 22, (I see the 

Ficrure '>'> artlst lias not placed the out- 

39 




sides of the left feet against each other, as he should 
have done) and draw away from each other, bending 
the knee of the leg which is pushed forward, and thus 
sink down somewhat. As you come back, touch your 
shoulders against those of your partner, and thus 
repeat ten times. 

No. 47. Same, with a change of feet. 

In the last two exercises, as you draw away, you 

must not pull on the rings a single ounce. If this be 

forgotten your backs may be hurt. 

No. 48. Face to face, join the 

right hands, and place the tips of 

the right toes against each other, 

and the left feet at right angles 

two feet behind. Whirl the right 

hands, making as large a circle as 

possible without bending the 

elbows or knees. After whirHng 

ten times one way, then whirl ten 

times the other way. 

No . 49 . Same with left hands . 
No .50. Back to back , two feet 
apart, each with his own heels to- 
gether ; raise the hands as high as possible over the heads 
and bring them down as seen in Fig. 23, five times. 

No. 51. Join the right hands, and turn your right 
side toward your partner, keeping the right arms 
straight between you. Both must now step straight 
forward with the right foot as far as you can reach, 
while the right arms are kept horizontal, as seen in 
Fig. 24. 

No. 52. Face the opposite way, and use the left 
arms and feet in the same manner. 

40 




Figure 23. 




Figure 24. 



No. 53. Stand as shown in Fig. 25. Pull your 
arms directly forward, which of course will draw your 

partner's arms directly 
backwards. Then he 
draws yours backwards in 
like manner, and so con- 
tinue ten times. 

No. 54. Back to 
back, your shoulders 
touching your partner. 
Arms perpendicular over 
the head. Draw your 
right arm directly for- 
ward . Simultaneously 
with this your partner 
does the same thing. 
Now the left arms the same, and so continue to alter- 
nate ten times. And last draw both of your arms for- 
ward ; immediately your part- 
ner does the same, and so con- 
tinue to alternate ten times. 

These are not a quarter of 
the possible exercises with the 
rings, but after a long use of 
them, with much study and 
innumerable experiments , I 
believe this series gives the 
best variety, and is sufficiently 
extended. Besides, this series 
is admirably calculated to 
develope those particular mus- 
cles which are almost univers- 
ally deficient in the people of the United States. 
4* 41 




Fig-ure 25. 



EXEECISES WITH WANDS. 

A straight, smooth stick, one Inch in diameter, and 
four feet long, (three feet for children) with round 
ends. Is known In this Gymnasium as a ''Wand," and 
Is highly prized. It Is used to cultivate flexibility, and 
Is equally useful to persons of all ages and degrees of 
strength. 

As a stiff. Inflexible condition of the ligaments and 
muscles connected with the shoulders Is the principal 
obstacle In the way of beginners., and as the wand Is 
the best known means to remove this stiffness. It should 
be made prominent during the first few weeks or 
months of the training. 

It Is perhaps unnecessary to say that the symmet- 
rical development of the upper half of the body turns 
entirely upon the freedom with which one can use the 
shoulder joint. This Is sufficiently obvious, when we 
reflect that exercise of the body above the waist 
depends upon the arms, and of course upon the degree 
of freedom with which we can use the arms. 

While It cannot be denied that certain muscles about 

the shoulders and chest may be developed to any 

degree, and the shoulders remain drooping and stiff, It 

Is quite as undeniable that general and symmetrical 

development of that part of the body, (which Is almost 

universally distorted and deficient among Americans,) 

can be achieved only by complete liberty about the 

42 



shoulder joint, through which as a fulcrum or centre, 
all considerable training of the upper part of the body 
is derived. 

I had pursued the study of Gymnastic Culture but 
a short time, before I saw the great importance of the 
wand, in a system of traming adapted to the American 
people. 

I have invented a very extended series of these 
exercises, some of which are here described and illus- 
trated. 
^ No. 1. Divide the wand into tln^ee equal parts with 




Figure 1. Figure 2. 

the hands, and hold it as represented in Fig. 1 . Thrust 
it downward close by the legs with much force, and 
again bring it up by the chin, holding the elbows high 
as seen in the figure, and so continue twenty times. 

No. 2. From the position seen in Fig. 1, carry 
the wand directly upward as high as you can reach, 
and back to the chin, ten times. 

No. 3. From the highest position in No. 2, bring 

43 




Fi:7-urG [ 



the wand down to the knees and back again, twenty 
times, without bending the elbows. 

' No. 4. Holding the 
wand high over the head, 
bring it down on the 
back of the neck, ten 
times, as seen in Fig. 2. 
No. 5. Same as the 
last, except every second 
time the wand is brought 
down to the chin, being 
careful that every time 
that the wand is carried 
upward, it is carried as 
high as possible and with 
much force. 

No. 6. Hands over the head, but this time at the 
ends of the wand, as seen in Fig, 3, and now bring 

it down behind as seen in 
Fig. 4, twenty times, being 
very careful not to bend the 
elbows. 

No. 7. Same as the last, 
excfept that every second time 
the wand is brought down to 
the knees in front. 

No. 8. Hold the wand 
directly over the head, hands 
grasping the ends, and carry 
it from side to side, {Fig. 5) 
being very careful not to bend 
the elbows, and yet the wand 
must come to the perpendicular on either side. 

44 




rig"ure 4. 




Fii;urc 5. 



No. 9. Hold the wand directly in front and per- 
pendicular, with the hands in the middle of it six 
inches apart, and the arms as nearly 
horizontal as possible ; keeping the 
arms stiff, whirl the wand from side to 
side as far as you can. 
- No. 10. Standing erect, heels 
together, put the wand out with your 
right hand midway between two lines, 
, one of Avhich runs directly forward, 
and the other at right angles with this, 
at your side ; which direction we shall 
call diagonally forward. Let the 
wand rest on the floor, at a point as 
far removed from your feet as possible, 
keeping your body and the wand per- 
pendicular, and the arm horizontal. 
The elbow must not be bent. Step out as seen in 
Fig. 6, the foot passing behind the wand, as seen in 

the figure. In doing this you 
must not bend the elbow, nor 
must you move the wand. It 
will be seen that the shoulders 
scarcely move, the motion 
being confined to the legs and 
lower part of the body. 
Charge thus ten times. 

No. 11 . Same as the last, 
but with the left hand and 
foot. 

No. 12. Stand erect. 
Carry the wand out with the 
left hand diagonally forward, as far as you can reach. 

45 




Fi^re 6. 



Step out to the wand with the left foot. Let the foot 
remain there. Now the body is to rise and fall 

as far as possible. 




(Fig. 



7.) Don't 
bend the knee of the 
right leg. Keep 
the shoulders and 
head well back. 



- No. 13. 
as the last, 
right side. 
^ No. 14. 



on 



Same 
the 



Fif^ure 7. 



Stand 
as seen in Fig. 8. 
Thrust the arms 
straight forward, and back again to the chest, ten times, 
keeping the wand all the time perpendicular. 
i No. 15. At the con- 
clusion of the last exer- 
cise, when the arms are 
thrust forward, bring the 
wand into the position 
seen in Fig. 9. Then 
carry it right back to the 
position in front, with 
the arms straight and 
horizontal. Now bring 
it down on the left side, 
and so continue ten times 
to each side. 

No. 16. In conclud- 
ing the last, when the 
arms are extended in 
front, bring the hands and 





Fi;>-ure 8. 



1 if^ure 9. 



46 



wand to the position seen in Fig. 8. Carry it out 
diagonally, forward and upward on the left side, as seen 
in Fig, 10. Bring it back to 
the chest acrain, and thrust it 




again, 
out on the ri^-ht side. Alternate 
twenty times. 

No. 17. As you thrust out 
the wand on the right side, step 
out the foot in the same direc- 
tion. Be sure it is neither for- 
ward or at the side, but diagon- 
ally forward. {Fig. 11.) Alter- 
nate between the right and left 
side, twenty times. 

No. 18. Same as the last, 

except the wand goes to the 

Fio-ure 10 right as the left foot charges to 

the left, and the left arm and 

wand to the left, while the right foot charges to the 

right. 

No. 19. Same as the 
last, except Avhen the right 
foot charges diagonally for- 
ward, the wand is made to 
point diagonally backwards 
over the left shoulder, and 
vice versa. 

No. 20. Same as tlie 
last, except when the right 
foot charges diagonally for- 
ward, the wand is made to 
^ point diagonally backward, 
over the right shoulder, 
47 




Fi:rnre 11. 




Figure 12. 



and when the left foot charges diagonally forward, the 
wand is made to point diagonally backward, over the 

left shoulder. 

No. 21. Same as the 
last, except the feet charge 
diagonally backward. As 
the left foot charges, thus, 
the wand is made to point 
diagonally forward, on the 
right side, and vice versa. 
{Fig. 12.) 

No. 22. Same as the 
last, except when the left 
foot charges diagonally 
backward, the wand Is made 
to point diagonally forward 
on the left side, and when 
the right foot charges diagonally backward, the wand 
points diagonally forward, on the right side. 

No. 23. Same as the last, except when the left 
foot charges diagonally backward, the wand points 
diagonally backward, on the same side. And when the 
right foot charges diagonally backward, the wand 
points diagonally backward, on the same side. 

No. 24. Same as the last, except when the left 
foot charges diagonally backward, on its own side, the 
wand points diagonally backward, on the right side, and 
vice versa. 

It must not be forgotten that in all these compound 
exercises, involving the action of the arms and legs, 
the wand is always held at an angle of 45 degrees 
above the horizontal ; and that in every case In passing 

from one charge to another, the wand is brou2:ht to the 

48 



position represented in Fig. 8. Without this it would 
be impossible to keep time to the music. Let the steps 
be as long as possible. 

No. 25. Wand horizontal over the head, as seen 
in Fig. 3. As in almost all the wand exercises, be 
careful not to bend the elbows. Turn the wand round 
so that the right hand comes exactly in front, and the 
left hand exactly behind. Bring the left in front and 
the right behind, so change twenty times. 

No. 26. Hold the wand horizontal over the head, 
witli the right hand in front and the left one behind. 
Make, by the side of tlie body, the motion seen in pad- 
dling a canoe. Each time carry the wand so far back 
that it shall be perpendicular. Do this ten times on 
tlie right side ; then ten times on the left ; then alter- 
nately ten times. Each time, as the wand is brought 
over the head it must be made horizontal, with one 
hand exactly in front, and the other behind, and as it 
is brought behind the body, it must be made perpen- 
dicuhu\ 

No. 27. Charge diagonally forward with the right 

foot; wand in the 
same direction. 
Left foot diagon- 
ally forward; 
wand the same. 
Left foot diagon- 
ally backward ; 
wand the same. 
Rio-ht foot diaor- 
onally backward ; 
wand the same. 
Having thus gone all around, begin again with the 
^ 49 




Figure 13. 




left foot and go round the other way in like manner. 
No. 28. With both hands take hold at the end of 
the wand. Hold it horizontal In front. Carry It 
directly backward without bending the arms, as seen in 
Fig 13. (I see the Artist has tipped the figure so 
far that the centre of gravity is lost.) 

No. 29. Heels 
together. Wand 
directly in front, 
resting on the 
floor, and per- 
pendicular. Arm 
straight. Step 
the right foot for- 
ward to the wand, 
and back to the 
other foot, five 
times. Left foot the same. 

No. 30. Step the right foot backward as far as 
you can reach, {Fig. 14.) and bring it back to the 

other foot, ten 
times. Same with 
the left foot. 

No. 31. Carry 
the right foot for- 
ward to the wand. 
Returning, do not 
stop by the other 
foot, but carry it 
backward as far 
as you can reach. 
Make this lon^: 



Figure 14. 




Figure 15. 



Now forward to the wand again, 
sweep ten times. Left foot the same. 



50 



No. 32. Seizing the upper end of the wand with 
both hands, as seen in Fig. 15, carry the right foot 
forward to the wand, and the left foot back as far as 
you can reach. Change them at a single jump, and so 
continue ten times. 

No. 33. Hold the wand in the position seen in 
Fig. 9, on the right side, with the right hand at the 
lower end, and the left hand at the upper. Change it 
to the left side, with the left hand at the lower end, 
and the right hand at the upper ; so change from side 
to side, ten times. 

No. 34. Begin the same as in the last, except the 
wand is held on the back of the right shoulder instead 
of the front. Carry it now to the back of the left, 
and so alternate ten times. 

No. 35. Beginning at the front of the right shoul- 
der, as in No. 32, carry it to the front of the left 
shoulder. Then to the back of the left shoulder, and 
now to the back of the right shoulder. Go thus 
around the body five times. 

No. 3G. Begin at the front of the left shoulder, 
and go around the body the other way five times. 

No. 37. Hold the wand on the front of the right 
shoulder. Carry it to the back of the left shoulder. 
Back again to the front of the right shoulder. Repeat 
ten times. 

No. 38. Begin at the front of the left shoulder, 
and alternate with the back of the right shoulder. 

No. 39. Again putting the wand in front, on the 

floor, perpendicular, with the right hand seizing the 

upper extremity, and the arm straight, step the right 

foot forward to the wand. Bring it back to the other 

foot. Now step sideways to the right as far as you 

51 




ean reach. Bring It back to the other foot again ; now 
step backward as far as you can reach. Bring it back 

to the other foot. 
Still usiAg the right 
foot, step sideways 
to the left as far as 
you can reach, pass- 
ing it by the left leg 
behind, {Fig. 16.) 
now back to the other 
foot again. Pass it 
to the left again, in 
front of the left leg, 
{Fig. 17.) and bring 
Figure iG. it back to the other 

foot. Continue this round five times. 

No. 40. Same with the left arm and leg five times. 
In all this the wand must not loose its perpendicularity. 

No.. 41. Stand up- 
right, with the heels to- 
gether, seize the wand at 
its middle, with the right 
hand, and hold the arm 
horizontal in front — wand 
perpendicular. Keeping 
the arm in the horizontal 
place, whirl it round 
the body, making a com- 
plete circle, but do not 
stir the feet. Same with 
the left hand, ten times. 
No. 42. Grasp the middle of the wand with both 
hands, and whirl as in the last, as far as you can, ten 
times. 52 




Figure 17. 



No. 43. Same as the last, except the wand is held 

horizontal, histead of perpendicular. 

No. 44. Seizing the wand as 
seen In Fig, 18, step backward 
and forward over it with the right 
and left foot, ten times. 

No. 45. Stand upright, heels 
together, grasp the wand at the 
extreme ends and hold It behind 
the body, keeping the arms 
straight. The right hand higli 
up, and the left hand low down. 
Now swing the left hand high up, 
and the right low down, and so 
continue to change the relative 

positions of the ends of the wand, without bending the 

elbows, ten times. 




Figure 18. 





Fi^re 19. ri-iue '20. 

No. 46. Charge the right foot diagonally forward, 
as seen in Fig. 19, five times. Now the left foot with 
5* 53 



the left hand raised high, five times. Alternate five 
times. 

No. 47. Same as the last, except that when charg- 
ing with the right foot, you raise the left hand high, 
and vice versa. 

The wand exercises from this point are performed in 
couples, and while marching. 

Ko. 48. Marching as represented in Fig. 20, leap 
sideways as far as possible, first one foot, and then the 
other, without loosing your relation to each other. 

No. 49. Putting the two 
wands together, and holding 
them as represented in Fig. 
21, leap sideways as before, 
being sure to keep the shoul- 
ders back, and so leaping 
together, that the two will 
move as one person. Be sure 
to keep the arms quite perpen- 
dicular over the shoulders. 

No. 50. One person walk- 
ing directly behind the other, 
take hold of the extreme ends 
of the wands, and then allow 
the hands to rest on the shoul- 
ders. Marching in this way, 
at the word of command, ^'Up," raise the wands as 
high as you can, and as the right foot goes forward, 
thrust the right hand as far forward as possible, the 
left one at the same time being pushed as far back as 
possible, {Fig. 22.) and as the left foot comes forward 
reverse the hands. 

No. 51. Same as the last, except the right hand 

54 




Figure 21. 



goes forward with the left foot, and the left hand with 
the right foot. In all these you must not bend the 

elbows, except when you are 
told to bend them. 

No. 52. Still keeping your 
arms perpendicular, carry 
both of your hands forward 
as far as you can reach, with 
your right foot, and as you 
step your left foot forward, 
carry both hands as far back 
as you can reach, and thus 
continue for ten steps. 

No. 53. Same as the last, 
except that the hands go for- 
ward with the left foot, and 
backward when the right foot 
goes forward. 

No. 54. Bring the hands to the shoulders, and as 
the right foot steps forward, raise the right hands as 
high as you can reach. When the left foot goes for- 
ward raise the left hands, and bring down the right 
hands, and so continue to alternate ten times. 

No. 55. Same as the last, except the right hands 
go up as the left feet go forward, and the left hands 
with the right feet. 

No. 56. The two hands go up simultaneously with 
the stepping forward of the right feet, and come down 
as the left feet go forward. 

No. 57. Same as the last, except the hands go up 
as the left feet go forward, and down as the right feet 
Be sure in the last four exercises that 




Fi^re 22. 



go forward. 



the arms go up and down quite vertically. 



55 



No. 58. Put the two wands together and take hold 
of them with one hand, as represented in Fig. 23, and 

marching side by side, leap 
sideways right and left, keep- 
ing the wand as high as yon 
can reach. 

No. 59. Partners change 
sides and repeat the same. 

No. 60. Carrying the 
wands as in Fig. 23, as you 
step forward with the right 
foot, bring the wand down so 
as to strike your right leg with 
the hand, and then as your left 
foot goes forward, carry the 
wand back to its vertical posi- 
tion, and so continue ten times. 
Figure 23." No . 6 1 . Change sides with 

your partner, and do the same again, only bringing 
your wand down as the left foot goes forward, and 

raising it as the right foot 
goes forward. 

No. 62. Cross the 
hands on the two wands 
placed side by side, but 
instead of holding them 
over the head, as in Fig. 
21, let them hang down in 
front, and carrying them 
thus, leap from side to side. 
No. 63. Walking one 
in front of the other, and 
extending the arms hori- 

Figure24. 56 





zontally? lemg careful not to hend the clhows, carry the 
right forward as far as possible with the right foot, as 
represented in Fig. 24, and simultaneously with this, 
carry the left foot backward, as far as possible. When 
the left foot comes forward, let the left hand come for- 
ward too, and thus alternate. 

No. 64. Same as the last, except that the right 
hand comes forward with the left foot, and vice versa. 
No. 65. The same simultaneously with the right 
foot, and with the left foot. 

Be careful in the performance of the last four, that 
you keep the arms exactly horizontal from first to last. 

No. 66. Walking, one in front 
of the other, with the wands 
hanging in the hands on either 
side, carry one up as high as you 
can reach, as in Fig. 25, and 
then as the other foot goes for- 
ward, carry up the other while the 
first is brought down. 

No. 67. Same as last, except 
the right arms go up as the left 
foot goes forward, and vice versa. 
No .68. Simultaneously up with 
the right foot forward ten times, 
and the same with the left foot. 

It is perhaps unnecessary to 

repeat that every motion with the 

' wands is to be done to music. In 




Fic^urc 25. 



makino; the chano:es from one 



exercise to another, this rule must not be forgotten. 

It must not be forgotten that the feet, in every exer- 
cise, are to be kept at a right angle with each other. 

57 



It is hardly necessary to say that teachers may add 
to this series at pleasure. It is not difficult to extem- 
porise a few exercises which are exactly adapted 
to some unusual circumstance, as for example a crowded 
room, or some peculiar position of the seats. 

I have the wands made hollow sometimes, and 
loaded with a small mass of iron, or a pound or two of 
shot, which, moving from end to end, serves with a 
slight noise to mark the time, and add to the force of 
the exercises. 

The shorter the wand the more difficult the exercise ; 
so when a pupil has made some advance and feels 
himself competent to severer labor, direct him to 
seize the wand at a little distance from the end. By 
drawing In the hands a few inches at either end, he will 
add greatly to the difficulty of the feats. 

If once a month the wands be well rubbed with 
sand paper, they will be kept smooth and neat. 

Oo 



DUMB BELL EXEECISES. 

For more than two thousand years the dumb bell 
has been In use as a means of physical culture. It was 
highly prized by the Greeks. Many advantages are 
justly claimed In Its behalf. If used In private. It oc- 
cupies little space cither at rest or in action. For the 
same reason It Is excellent In the trainlhg of large class- 
es. Although not to be compared with the New Gym- 
nastic Ringj the Dumb Bell deserves Its great popularity. 

Among the Greeks It had a peculiar shape, and In 
this respect has undergone many changes, of which 
something will be said hereafter. Its present shape Is 
well known . A practical suggestion upon this point may 
not be amiss. The handle should be at least half an 
inch longer than the width of the hand, of such size as 
can be easily grasped, with a slight swell In the middle. 
'The manufacturer must not forget there is a wide dif- 
ference between the hand of a little girl and that of a 
large man. 

Heretofore dumb bells have been made of metals. 
The weight In this country has usually been considera- 
ble. The general policy at present is to employ those 
as heavy as the health seeker can put up. This is 
wrong. In the great German Gymnastic Institutes 
dumb bells were formerly employed weighing from fifty 
to one hundred pounds, but now, Schreber and other 

distinguished authors, condemn such weights and advo- 

59 



cate those weighing from two to five pounds. I think 
those weighing two pounds are heavy enough for any 
man, and as It Is Important that they be of considerable 
size, I introduced some years ago, those made of wood. 
Every year my faith grows stronger in their superiority. 

In my early experience as a teacher of Gymnastics 
I advocated heavy dumb bells, prescribing for those 
who could put up one hundred pounds, a bell of that 
weight. As my success had always been with heavy 
weights, pride led me to continue their use, long after 
I doubted the wisdom of such a course. For some 
years I have employed only those made of wood. 

I know It will -be said that dumb bells of two pounds 
weight will do for women and children, but can not 
answer the requirements of strong men. 

The weight of the dumb bell turns entirely on the 
manner In which it Is used. If only lifted over the 
head, one or two pounds would be absurdly light ; 
but if used as we employ them, then one weighing ten 
pounds Is beyond the strength of the strongest. No 
man can enter one of my classes of little girls even, 
and go through the exercises with bells weighing ten 
pounds each. 

We had a good opportunity to laugh at a class of 
young men last year, who, upon entering the gymna- 
sium organized an insurrection against the wooden dumb 
bells, and through a committee asked me to procure 
Iron ones ; I ordered a quantity weighing three pounds 
each ; they used them part of one evening, and when 
asked the following evening, which they would have, 
replied, 'Hhe wooden ones will do." 

A just statement of the Issue is this : If you only 
lift the dumb bell from the floor, put it up, and then 

60 . 



put it down again, of course It should be heavy, or 
there Is no exercise ; but if you would use It in a great 
variety of ways, assuming a hundred graceful attitudes, 
and bringing the muscles into use in every direction, 
requiring skill and followed by a harmonious develop- 
ment, the bell must be light. 

There need be no controversy between the light 
weight and the heavy weight party on this point. We 
of the light weight party agree that if the bell is to be 
used as the heavy weight party uses It, It must be 
heavy ; but If as we use It, then it must be light. If 
they of the heavy weight party think not, we only ask 
them to try it. 

The only question which remains Is that which lies 
between all heavy and light gymnastics, viz : whether 
strength or flexibility Is to be preferred. Without 
entering upon a discussion of the physiological principles 
which underlie this subject, I will simply say that I 
prefer the latter. The Hanlon brothers and Heenan 
are, physiologically considered, greatly superior to 
heavy lifters. 

But here I ought to say that no man can be flexible 
without a good degree of strength. It Is not however, 
that kind of strength Involved in great lifting. Heenan 
is a very strong man, can strike a blow twice as hard 
as WIndshIp, but cannot lift seven hundred pounds nor 
put up an eighty-pound dumb bell. Wm. Hanlon, 
who Is probably the finest gymnast, with the exception 
of Blondin, ever seen on this continent, cannot lift six 
hundred pounds. Such men have a great fear of lift- 
ing. They know almost by Instinct that It spoils their 
muscles. 

One of the finest gymnasts in the country told me 
6 61 



that In several attempts to lift five hundred pounds he 
failed, and that he should never try It again. This 
same gymnast owns a fine horse. Ask him to lend that 
horse to draw before a cart and he will refuse, because 
such labor would make the animal stiff, and unfit him 
for light, graceful movements before the carriage. 

The same physiological law holds true of man ; lift- 
ing great weights affects him as drawing heavy loads 
affects the horse. So far from man's body being an 
exception to this law. It bears with peculiar force upon 
him. Moving great weights through small spaces, pro- 
duces a slow, Inelastic, Inflexible man. No matter 
how flexible a young man may be, let him join a circus 
company, and lift the cannon twice a day, for two or 
three years, and he will become as Inflexible as a cart 
horse. No matter how elastic the colt Is when first 
harnessed to the cart, he will soon become so Inelastic 
that he Is unfit to serve before the carriage. 

Men, women and children should be strong, but it 
should be the strength of grace, flexibility, agUIty and 
endurance ; It should not be the strength of a great 
lifter. I alluded to the gymnastics of the circus. Let 
all who are curious In regard to the point I am discuss- 
ing, visit It. Permit me to call special attention to 
three features — to the man who lifts the cannon, to the 
India-rubber man, and to the general performer. 

The lifter and the India-rubber man constitute the 
two mischievous extremes. It Is Impossible that In 
either there should be the highest physiological condi- 
tions ; but In the persons of the Hanlon brothers, who 
are general performers. Is found the model gymnast. 
They can neither lift great weights nor tie themselves 

Into knots ^ but they occupy a point between these two 

62 



extremes. They possess both strength and flexibility, 
and resemble fine, active, agile, vigorous carriage 
horses, which occupy a point between the slow cart 
horse and the long-legged, loose-jointed animal. 

With heavy dumb bells the extent of motions is very 
slight, and of course the range and freedom of action 
will be correspondingly so. This is a point of great 
importance. The limbs, and indeed the entire body, 
should have the widest and freest range of motion. It 
is only thus that our performances in the business or 
pleasures of life become most effective. A complete, 
equable circulation of the blood is thereby most per- 
fectly secured. And this, I may remark, is in one 
aspect the physiological purpose of all exercise. The 
race horse has a much more vigorous circulation 
than the cart horse. It is a fact not unfamiliar with 
horsemen, that when a horse is transferred from slow, 
heavy work to the carriage, the surface veins about the 
neck and legs begin at once to enlarge ; when the 
change is made from the carriage to the cart, the reverse 
is the result. 

And when we consider that the principal object of 
all physical training is an elastic, vigorous condition of 
the nervous system, the superiority of light gymnastics 
becomes still more obvious. The nervous system is the 
fundamental fact of our earthly life. All other parts 
of the organism exist and work for it. It controls all 
and is the seat of pain and pleasure. 

The impressions upon the stomach, for example, re- 
sulting in a better or worse digestion, must be made 
through the nerves. This supreme control of the ner- 
vous system is forcibly illustrated in the change made 
by joyful or sad tidings. 

63 



The overdue ship is believed to have gone down with 
her valuable, uninsured cargo. Her owner paces the 
wharf, sallow and wan ; appetite and digestion gone. 
She heaves In sight ! She lies at the wharf ! The hap- 
py man goes aboard, hears all is safe, and, taking the 
officers to a hotel, devours with them a dozen monstrous 
compounds, with the keenest appetite, and without a 
subsequent pang. 

I am confident that the loyal people of this country 
have eaten and digested, since Roanoke and Donelson, 
as they had not before since Sumpter. 

Could we have an unbroken succession of good news, 
we should all have good digestion without a gymnasium. 
But In a world of vexation and disappointment, we are 
driven to the necessity of muscle culture, and other 
hygienic expedients, to give the nervous system that 
support and vitality, which our fitful surroundings deny. 

If we would make our muscle training contrlbutlve 
In the highest degree to the healthful elasticity of our 
nerves, the exercises must be such, as will bring Into 
varied combinations and play all our muscles and 
nerves. Those exercises which require great accuracy, 
skill and dash, are just those which secure this happy 
and complete Intermarriage of nerve and muscle. If 
any one doubts that boxing and small sword will do 
more to give elasticity and tone to the nervous system, 
than lifting kegs of nails, then I will give him over to 
the heavy lifters. 

Another point I take the liberty to urge. Without 
accuracy In the performance of the feats, the Interest 
must be transient. This principle Is strikingly exem- 
plified In military training. Those who have studied 
our Infantry drill, have been struck with Its simplicity, 

64 



and have wondered that men could go through with its 
details every day for years, without disgust. If the 
drill master permit carelessness, then, authority alone 
can force the men through the evolutions ; but if he 
enforce the greatest precision, they return to their task 
every morning, for twenty years, with fresh and 



mcreasmg mterest. 



What precision, permit me to ask, is possible in 
''putting up" a heavy dumb-bell? But in the new 
dumb bell exercises, there is opportuniy and necessity 
for all the accuracy and skill which are found in the 
most elaborate military drills. 

I have been a teacher of boxing and fencing, and I 
say with confidence, that in neither or both is there 
such a field for fine posturing, wide, graceful action, 
and studied accuracy, as is to be found in the new series 
of dumb bell exercises. 

But, it is said, if you use bells weighing only two 
pounds, you must work an hour to reach the exercise 
wliich the heavy ones would furnish in five minutes. I 
need not inform those who have practiced the new 
series with the light bells, that this objection is made in 
ignorance. If you simply ''put up" the light bell, it 
is true, but if you use it as herein described and illus- 
trated, it is not true. On the contrary, in less than five 
minutes, legs, hips, back, arms, shoulders, neck, lungs 
and heart, will each and all make the most emphatic 
remonstrance against even a quarter of an hour's prac- 
tice of such feats. 

At this point it may be urged that those exercises 

which hasten the action of the thoracic viscera, to any 

considerable degree, are simply exhaustive. This is 

another blunder of the "big muscle " men. They seem 

6* 65 



to think you can determine every man's constitution and 
health, by the tape line ; and that all exercises whose 
results are not determinable by measurement are worth- 
less. 

I need scarcely say, there are certain conditions of 
brain, muscle and of every other tissue, far more im- 
portant than size ; but what I desire to urge more 
particularly in this connection, is the importance, the 
great physiological advantages, of just those exercises 
in which the lungs and heart are brought into active 
play. These organs are no exceptions to the law that 
exercise is the principal condition of development. — 
Their vigorous training adds more to the stock of vital- 
ity, than that of other organs. A man may stand stUl 
and lift kegs of nails and heavy dumb bells until his 
shoulders and arms are Sampsonian, he will contribute 
far less to his health and longevity, than by a daily 
run of a mile or two. 

Speaking in a general way, those exercises In which 
the lungs and heart are made to go at a vigorous pace, 
are to be ranked among the most useful. The ^ 'double- 
quick " of the soldier contributes more in five minutes 
to his digestion and endurance, than the ordinary drill 
in two hours. 

I have said an elastic tone of the nervous system is 
the physiological purpose of all physical training. If 
one may be allowed such an analysis, I would add that 
we exercise our muscles to invigorate the thoracic and ab- 
dominal viscera. These In their turn support and invig- 
orate the nervous system. All exercises which operate 
more directly upon these internal organs, — as for ex- 
amplc; laughing, deep breathing and running, contribute 

most effectively to the stamina of the brain and nerves. 

66 



It is only this mania for monstrous arms and shoulders 
that could have misled the intelligent gymnast on tliis 
point. 

But finally, it is said, you certainly cannot deny 
that rapid motions with great sweep, exhaust more 
than slow motions through limited spaces. A great 
lifter said to me the other day, ''do you pretend to 
deny that a locomotive with a light train, flying at the 
rate of forty miles an hour, consumes more fuel than 
one with a heavy train, moving at the rate of five 
miles?" I did not attempt to deny it. ''Well then," 
he added with an air of triumph, "what have you to 
say now about these great sweeping feats with your 
light dumb bells, as compared with the slow putting 
up of heavy ones ?" 

I replied by asking him another question. "Do 
you pretend to deny that when you drive your horse 
ten miles within an hour, before a light carriage, he is 
more exhausted than by drawing a load two miles an 
hour ?" ' 'That's my doctrine exactly," he said. Then 
I asked, "why don't you always drive two miles an 
hour?" "But my patients would all die," replied my 
friend. I did not say aloud what was passing in my 
mind — that the danger to his patients might be less than 
he imagined ; but I suggested, that nearly every man 
as well as every horse, had duties in this life which 
involved the necessity of rapid and vigorous motions. 
That were this slow movement generally adopted, 
every phase of human life would be stripped of pro- 
gress, success and glory. 

As our artificial training: is desimed to fit us for the 

more successful performance of the business of life, I 

suggest that the training should be, in character, some- 

67 



what assimilated to those duties. If you would train 
a horse for the carriage, you would not prepare him 
by driving at a slow pace before a heavy load. If you 
did, the first fast drive would go hard with him. 

Just so with a man. If he is to lift hogsheads of 
sugar, or kegs of nails, as a business, he may be 
trained by heavy lifting ; but If his business requires 
the average velocity and free motions of human occu- 
pations, then upon the basis of his heavy, slow train- 
ing, he will find himself In actual life, In the condition 
of the dray horse, who Is pushed before the light car- 
riage at a high speed. 

Perhaps It Is not Improper to add, that to me, all 
this talk about expenditure of vitality Is full of sophis- 
try. Teachers and writers speak of our stock of 
vitality, as if It were a vault of gold, upon which you 
cannot draw without lessening the quantity. Whereas, 
It Is rather like the mind or heart enlarging by action, 
gaining by expenditure. 

When Daniel Boone was living alone In Kentucky, 
his Intellectual exercises were doubtless of the quiet, 
slow, heavy character. Other white men joined 
lilm. Under the social stimulus, his thinking became 
more sprightly. Suppose that In time he had come to 
write vigorously, and to speak in the most eloquent, 
brilliant manner, does any one Imagine that he would 
have lost In mental vigor and dash by the process? 
Would not the brain, which had only slow exercise In 
his isolated life, become bold, brilliant and dashing, by 
bold, brilliant and dashing efforts? 

A farm boy has slow, heavy muscles. He has been 
accustomed to heavy exercises. He Is transferred to 

the circus, and performs, after a few years training, a 

68 



hundred beautiful, splendid feats ! He at length reach- 
es the matchless Zampillaerstq^tion of Wm. Ilanlon. 
Docs any one think that his body has lost power in this 
brilliant education? 

Is it true that in either intellectual or physical train- 
ing, bold, brilliant efforts, under proper conditions and 
limitations, exhaust the powers of life? On the con- 
trary, is it not true that we find in vigorous, bold, dash- 
ing, brilliant efforts, the only source of vigorous, bold, 
dashing and brilliant powers ? 

In this discusion I have not considered the treatment 
of invalids. The principles presented are applicable to 
the training of children and adults of average vitality. 

In a work upon which I am now engaged, devoted 
to the ''Movement Cure," to be published early in 
18G3, I shall advocate, and for reasons which will ap- 
pear in the work, an entirely different policy. 

In the mean time I will rest upon the general state- 
ment, that all persons of both sexes, and of every age, 
who are possessed of average vitality, should, in the 
department of physical education, employ light appa- 
ratus, and execute a great variety of feats, which re- 
quire skill, accuracy, courage, dash, presence of mind, 
quick eye and hand-^—in brief, which demand a vigorous 
and complete exercise of all the powers and faculties 
with which the Creator has endowed us. 

While deformed and diseased persons should be 
treated in consonance with the philosophy of the Swe- 
dish Movement Cure, in which the movements are slow 
and limited. 

It is but justice to the following series of exercises 
with dumb bells, as well as to myself, to state that not 
only arc they, with two or three exceptions, my own 

69 



invention, but the wisdom of the precise arrangement 
given, as well as the balance of exercise in all the mus- 
cles of the body and limbs, have been well proven by 
an extensive use for several years. 

It must not be forgotten that in all the dumb bell ex- 
ercises the pupil should, as a beginning position, stand 
with his heels together, the toes separated so as to make 
between the feet a right angle, and the arms hanging 
by the sides with the dumb bells horizontal, and paral- 
lel to each other. 

Not only in all the exercises but in all the changes 
from one exercise to another, the pupil must keep time 
to the music. In the absence of other musical Instru- 
ments a drum may be employed to mark the time ; and 
even without this It may be kept by counting one, two ; 
one, two ; one, two. 





Figure 1. Figure 2. 

It must be remembered that in no case should the 
pupil bend the legs at the knee, or his arms at the el- 
bow, unless It Is so directed. No rule in the dumb bell 
exercises Is so Important as this. If it be forgc^ttcr., 

70 '' 



exercises with dumb bells will loose more than half 
their value. 

'No, 1. The position is shown in Fig. 1. Thumb? 
outward. Bells exactly horizontal. Turn the thumb 
ends of the bells to the hips, and then back again to 
the position shown in the figure. Repeat ten times. Let 
the change be made with the greatest accuracy. When 
it is well done, no matter which end is at the hip, a 
straight rod run through one dumb bell, lengthwise, 
would at the same time run through the centre of the 
other. 

In this and all subsequent dumb bell exercises, the pu- 
pil must be careful not to bend the elbows. When ex- 
ceptions to this rule occur, they will be plainly indicated. 

No. 2. Position seen in Fig. 2. Keep the elbows 
pressed against the sides, and twist the bells so the ends 
are exactly reversed. Be sure they are exactly in line 
with each other, and the forearms parallel. Repeat ten 
times. 





Figure 3, 



Fij^ure 4. 



71 



No. 3. In passing from No. 2 to No. 3, bring the 
bells to the chest, and on the next beat to the position 
in Fig. 3. The palms of the hands are upward. 
Bells exactly horizontal and parallel to each other. 
Turn the hands over, knuckles upward. Bells now 
exactly in the same position as before. Repeat ten 
times. 

No. 4. In passing from No. 3 to No. 4, bring the 
bells to the chest, and on the next beat to the position 
in Fig. 4. The palms forward. Twist the bells so 
the knuckles are forward. Repeat ten times. Arms to 
be kept parallel from first to last. 





Figure 5. Figure 6. 

No. 5. Position as in Fig. 5. In passing from 
No. 4 to No. 5, bring the bells to the chest. Twist 
the arms so that the bells are exactly reversed. 

It will be seen in the figure, the palms are upward. 
When the bells are reversed, the knuckles are upward. 
Keep the arms parallel. Repeat ten times. 

In passing from one exercise to another, I have 
spoken of bringing the bells to the chest. They should 

72 



strike the chest exactly at the point shown in Fig. 6. 

No. 6. Thrust the two bells down by the side of 
the legs. Bring to the chest, and thrust them side- 
ways. Bring to the chest and thrust them upward. 
Bring to the chest and thrust them forward. 

Repeat these four thrusts Jive times. 

When the down thrust is made, the pupil must be 
careful that at the lowest point the bells are precisely 
horizontal, and parallel to each other. When the side 
thrust is made the arms must be horizontal, the bells 
perpendicular and parallel to each other. When the 
upward thrust is made the arms must be accurately 
perpendicular, bells parallel and horizontal. 

When the forward thrust is executed the arms must 
be exactly horizontal, and the bells perpendicular and 
parallel. 





Fig"ure ' 



Figure 8. 



No. 7. 
7 



Ealse the right hand bell from the side of 

73 



the leg Into the arm-pit, five times. (Fig, 7.) Left, 
five times. Alternately and simultaneously, five times. 

Be sure that each time when the bells come Into the 
arm-pits they are exactly horizontal. 

No. 8. Passing from No. 7, to No. 8, bring the 
bells to the chest ; on the next beat, to the top of the 
shoulders ; on the next beat carry up the rights reach- 
ing accurately the position seen In Fig. 8. Repeat j^ve 
times. Left, the same. Alternately and simultaneous 
ly, each Jive times. 



1 




Fii>-ure 0. 



Figure 10. 



No. 9. Passing from No. 8 to No 9, bring the bells 
to the chest, (the dotted lines In Fig. 9 show It) then 
down by the sides. In all, as usual, keeping good time 
to the music. Now carry the right bell to the chest, 
then up, reaching the position shown In Fig. 9. Ee- 
turn to the hip, mmttng one beat on the chest In going 

74 



down. Repeat ten times. Left, the same. Alternate- 
ly and simultaneously ten times. 

No. 10. Bring the bells to the chest. Strike out- 
the right one in front, arm precisely horizontal, bell 
perpendicular. {-Fig. 10.) Repeat twenty times. Left, 
the same. Alternately and simultaneously, twenty times. 

As usual, keep the chest well forward, and the shoul- 
ders drawn far back. 

..,.., No. 11. Holding the bells 
J. / in the position seen in Fig, 11, 
Ji!^\ brinsr them with p^reat force in- 
\'^'y--^J to the position seen in the dot- 
^\,.,/ ted line, forty times. In be- 
ginning this elbow thrust back- 
ward, it is well to first raise 
the bells a foot, that they may 
be brought back with more 
force, and more directly into 
the position seen in the dotted 
lines. But in carrying them 
forward again, it should be 




i'i":ure i i 



first into the position seen in the figure. 




No. 12. Stamp the left foot, then the right, then 
charge out into the position seen in Fig. 12. Making 
sure that the leg left behind, in this and all suhsecjuent 
charges^ Is kept entirely straight, while the one forward 
is placed as shown In the figure. Holding the arms as 
illustrated, force the entire person Into the position of 
the dotted lines, five times. There should he no motion 
in the shoulder joints. The chest is pushed far forward^ 
and the shoulders drawn well hack. These directions are 
applicable to all charging exercises, in which a diflferent 
course Is not plainly Indicated. 

It will be observed that the charge in No. 12 Is ex- 
actly sideways. 

Else to the perpendicular again, stamp the right foot, 
then the left, and lastly charge out on the left side, 
and repeat the performance of the right side, five times. 




Figure 13. 



No. 13. Rise to the perpendicular, stamp with the 
left foot, then with the right, then charge out as shown 
in Fig. 13. Under the directions given In No. 12, 
sink five times. 

76 



Same on the left side, of course with the mtcr medi- 
ate stamping. 

No. 14. After the 

regular stamping, the pu- 
pil shoTild charge in the 
manner illustrated in 
Fig. 14. 

Sink five times. 

Same on the left side. 

In this, as in Figs. 12 
and 13, the charging is 
exactly sideways. 

No. 15. Stand up- 
right, hands by the side. 
Raise the right hand as 
shown in Fig. 15, five 
times. Left the same. 
Alternately and simultaneously, five times.^^ 




Figure 14. 




Figure 15. 



In this the arm is carried up with a quick, strong ef- 
fort, and arrested at the horizontal line, precisely as If 
it had struck a rock. When it is brought back to the 
side again, it is with the same force and sudden arrest. 
This and the next one are among the most severe of 
the dumb bell exercises. 

No. 16. Assuming the position seen in Fig. 16, 
force back the right arm as seen in the dotted line, five 
times. Left the same. Alternately and simultaneous- 
ly, five times: 

The arm must not be bent at the elbow. 

The directions given in No. 15, in regard to force 
and sudden arrest, are applicable to this exercise. 

No. 17. Beginning as in No. 15, with the arms 
hanging, combine the two exercises, Nos. 15 and 16, 
in one sweep, reaching the position of the dotted line in 
Fig. 16. Eepeat five times. Left hand the same. 
Alternately and simultaneously, five times. 

No. 18. Stand upright, 
arms hanging. Eaise the 
k right arm to the horizontal, 
at the side, with the palm up. 
Eepeat five times. Left, the 
same. Alternately and si- 
multaneously, five times. — 
The position of one of the 
arms Is seen in Fig. 17. 

No. 19. Having the arms 
extended at the sides as shown 
in Fig. 18, raise the right 
arm to the position seen in 
the dotted line, five times. 

Figure 17. 78 





Figure 18. 

Left, the same. Alternately and simultaneously, five 
times. 

In raising the dumb bells over the head, be careful 
that they are in such a position that when the two are 
up together, they are exactly horizontal and parallel 
to each other. 

No. 20. Beginning as in No. 18, arms hanging, 
combine Nos. 17 and 18, in one sweep, each arm five 
times. Alternately and simultaneously, the same. 

No. 21. Standing upright, arms hanging, charge 
into the position shown in Fig. 19 ; remaining thus, 
thrust the arms in front in a horizontal line five times, 
alternately and simultaneously. Rising to the perpen- 
dicular, stamp with the right foot, then the left, then 
charge out with the left foot, and repeat the exercises 
with the arms. 

79 ' 




Figure 19. 

It will be seen by the figure, that the leg behind is 
kept entirely straight and rests on the toe. The spe- 
cial point in this exercise is to reach the dumb bell as 
far forward as possible. 




Figure 20. 

No. 22. Standing as represented in Fig. 20, force 

the right arm into the position shown in the dotted 

line, five times. Left the same. Alternately and 

simultaneously five times. 

80 



In this exercise keep the body as erect as possible. 

No. 23. Having the arms perpendicular over the 
head, perform the same exercise as in the last number, 
with right hand, left hand, then alternately and simul- 
taneously. 




Figure 21. Figure 22. 

No. 24. Placing the feet in the position of Fig. 21, 
raise the arms with great force from the hanging posi- 
tion to that seen in Fig. 21. On the next beat bring 
the arms to the position seen in Fig. 22 ; on the next 




Figure 23. 

to that seen in Fig. 23 ; on the next beat sweep back 

81 



to the position seen in Fig. 22 ; then to the position 
seen in Fig. 21. Repeat Jive times. Stamp right and 
left, then step out with the left foot, then swing the 
arms over the head, performing the same exercise on 
the left side. 

In this exercise, neither arms nor legs should be bent. 




Figure 24. Figure 25. 

No. 25. Stand erect, arms horizontal in front 
and parallel to each other. Carry the right hand back- 
ward in the horizontal plane (Fig. 24.) as far as pos- 
sible ; return it. Repeat ten times. Left the same ; 
alternately and simultaneously, ten times. 

No. 26. Standing erect, arms hanging, stamp with 
the left foot ; then with the right ; then charge Into the 
position seen in Fig. 25, and thrust the arms in a direct 
line upward, alternately and simultaneously ten times. 
Assuming the erect position drop the arms by the side, 
stamp the right foot, then the left, and charge out 

82 



on the left side ; repeat the exercise with the arms. 
In this exercise, it will be seen, the leg behind is 
straight, that charged forward, considerably bent. 





Figure 20. Figxire 27. 

No. 27. As in nearly all other exercises, begin 
with the heels together, body erect, chest forward, 
shoulders back, arms hanging, dumb bells horizontal 
and parallel to each other. Step diagonally backward 
with the right foot, as seen in Fig. 26, and repeat the 
exercises in No. 26. Same with the left foot. 

In this exercise the forward leg is kept straight, that 
behind is bent as much as possible. 

No. 28. Bells on the chest. Carry the right arm 
out at the side, thrusting it as far back as possible ; sud- 
denly bring it back to the chest in a circle as if grasp- 
ing a large body standing in front. Repeat five times. 
Left hand, same. Alternately and simultaneously, same. 

83 



In this exercise the arms should be kept In the hori- 
zontal plane, and should In the performance of the 
exercise enclose as large an armful of the Imaginary 
objects as possible. 

No. 29. Standing erect, arms hanging at the side, 
suddenly turning the body to one side as far as you 
can twist It without moving the feet, carry the arms to 
the position seen In Fig, 27. Bring them back to the 
sides, while at the same time you bring the body to the 
first position. Swing the arms up on the other side, 
and so continue, alternating twenty times. 




Fi"-ure 28. 



Figrure 29. 



No. 30. Standing erect, arms hanging, bring the 
bells to the chest, then to the floor, as shown In the 
dotted line In Fig. 28 ; then rising, bring the dumb 

bells again to the chest, and on the next beat thrust 

84 



them as far upward as possible, rising on the toes ; then 
back to the chest. Repeat twenty times. 

No. 31. Standing erect, dumb bells on the shoul- 
ders, (not on the chest) thrust the right arm out at the 
side as seen in Fig. 29, ten times. Left the same. 
Alternately and simultaneously the same. 

No . 3 2 . Standing erect , 
arms hanging, carry the 
arms to the horizontal in 
front ; then to the position 
over the head seen in Fig. 
30 ; now down to the hori- 
zontal again, and then to 
the floor as seen in the dot- 
ted line . Eepeat ten times . 
In this exercise there must 
be no bending at the knees or 
elbows. 

No. 33. -Standing erect, 
arms hanging, charge out 
with the right foot, and 
sweep the left arm as shown 
in Fig. 31 ; on the next beat return to the first position. 
Repeat five times. Same on the left side. Alternately, 
five times. 

No. 34. Standing erect, arms hanging, without 
moving the body, carry the right foot out sideways, 
lifting it from the floor, and bringing it back to the 
other foot, without bending the knee, five times ; thcp 
charge into the position seen in lig. 32, and return to 
the first position, five times. Same on the left side. 
Alternately, five times. 

The arm which is brought over the head, must be 
8 85 



v....v^ 




/ 



/■ 



.X 










Figure 31. 

carried In a direct line from the side, to the position 
over the head, and not brought toward the front of the 
body. In its passage up or down. 



i V / 



r*VVr"" 



W— :/ 



\ \ 






Figure 32. 




CLUB EXERCISES. 

The Diore difficult club exercises are not practicable 
in class drills. For this reason I introduce only a few 
of the more simple, such as can be easily adapted to 
music and used in classes. Such slow tunes as the 
Marseilles, are the best for exercises with the clubs. 

The clubs for men, if made of hard wood, should 
be about eighteen inches long, and three or four inches 
in diameter. Women and children will adopt smaller 
ones. The floor should be so marked that the per- 
formers may, with certainty, occupy positions securing 
them against injuries from each other's clubs. If this 
be neglected a contusion of the knuckles, elbow, or 
head may greatly mar the pleasure of the lesson. 

No. 1. The clubs hang at the sides, each hand 
grasping firmly, being careful not to push the index fin- 
ger toward the body of the club, but keep it close with 
the rest of the hand. First raise the right arm as the 
left is represented in Fig, 1, five times. Same with 
the left. Then alternately and simultaneously, each 
five times. 

Let it not be forgotten that in every exercise where it is 
possible y the right arm performs the feat first, then the left, 
then tlie two arms alternately, and last of all simidtaneoTisly . 
In each case the feat is to be executed five times. If the 

87 




Figure 1. 

teacher would make these exercises interesting and use- 
ful, he must insist upon the 
greatest accuracy. When 
the word of command is 
' 'horizontal ^^^ the club must 
be held exactly horizontal. 
When the word is ' 'perpen- 
dicular^^ it should not vary 
I from the perpendicular half 
an inch. In nearly all club 
exercises the arms must not 
be bent at the elbow. This 
point is very important, and 
very difficult to enforce. 

No. 2. Eaise the right 
arm and club as represented 
in Fig. 1. Left the same, 
etc. 

No. 3 . Holding the right 

Figrur©2. g3 




as the left is represented In Fig. 2, carry it directly 
upward until it is perpendicular. Left the same, etc. 

No. 4. Holding the right as it is represented in 
Fig. 1, carry it directly upward sidewise until it is per- 
pendicular. Left the same. etc. 

No. 5. Eight club should hang by the right leg. 
Carry it upward directly in fronts until it is perpendic- 
ular over the shoulder. Left the same, etc. 

No. 6. Eight club hang by the side of the right 
leg. Carry it directly upward sidewise until perpendic- 
ular over the shoulder. Left the same, etc. 

No. 7. Perform the right arm exercise of No. 2, 
and the left of No. 1, alternately and simultaneously. 

No. 8. Execute the right of No. 3, and the left of 
No. 2, alternately and simultaneously. 

No. 9. The right of No. 4, and the left of No. 3, 
alternately and simultaneously. » 

No. 10. The right of No. 5, and the left of No. 

4, alternately and simultaneously. 

No. 11. The right of No. 6, and the left of No. 

5, alternately and simultaneously. 

No. 12. Hold the two clubs as the lefk is repre- 
sented in Fig. 2, without moving the arms, but simply 
by bending the wrist, and with a slow motion lay the 
right club down on its own arm. As it is carried back 
bring the left one down, and then work the two simul- 
taneously. 

No. 13. Hold the arms horizontal at the sides, as 
the right arm is shown in Fig 1, and execute the same 
exercise as in No. 12. 

No. 14. Holding the two arms horizontal in front, 
and the clubs perpendicular, let the clubs fall sidewise, 
both to the right, until they are horizontal ; then to 
8* 89 



the left, and so alternate five times. Now let them 
fall toward each other, then from each other, and so 
alternate five times. 

No. 15. Hold the arms horizontal at the sides, and 
execute the same exercise as In No. 14. 

No. 16. Arms horizontal In front, clubs perpendic- 
ular. Now carry the two arms in the horizontal plane, 




Figure 3. 

without bending the elbows, backward as far as possi- 
ble. (Fig. S.) Halting touch the farther ends of the 
clubs on the back of the neck. Carry them out again 
to the position seen In Fig. 3. Now let the farther 
ends of the clubs touch at the nose. Carry them back 
again to Fig. 3 position. Let them fall backward, so 
that they hang down vertically, {Fig. 4.) but without 
moving the arms other than with a twisting motion. 
In this the hands must not be allowed to give way on 

90 



the handle, but must 
grasp firmly. To reach 
this vertical position of 
the clubs as they fall be- 
hind, it is necessary to 
bend the back consider- 
ably. Raise the clubs 
again to Fig. 3 position, 
and allow them to fall 
again, but this time for- 
ward, and until they 
Fio^urc 4. • reach the vertical posi- 

tion. Thus alternate between the fall backward and 
forward, five times, and end by bringing the clubs to 
the hanging position by the side of the legs. 






Fig-ure 5. 



Fisrure G. 



No. 17. Hold the clubs as represented in Fig. 5. 
Carry their farther ends directly upward as far as you 

91 



can reach them, and let them fall behind upon the 
shoulder blades. Thus alternate five times, or, if you 
please, fifty times. 

No. 18. Hold the clubs as represented in Fig, 5, 
except they should be the other end up. Push the 
right one directly off* the shoulder backward, and bring- 
ing it down by the side, raise it until it is horizontal in 
front. Now while this one is returning in the same 
track to the place of beginning, let the left one perform 
the same journey. And so alternate five times. 

No. 19. Beginning as in No. 18, thrust the arms 
upwards and side wise as seen luFig. 6, and bringing 
them close down by the legs in front, carry them com- 
pletely around the back, letting them fall down as far 
as possible and bring them to the chest, in the beginning 
position ; thrust them up and out on the other side of 
the body, and carry them around the body the other 
way. Alternate five times. 




Figure 7. 

92 



No. 20. Holding the clubs as represented In Fig. 7, 
one exactly in front, the other behind, and both hori- 
zontal ; carry them directly upward, and as they pass 
each other over the head they should be not more than 
one foot apart. Upon reaching the horizontal, the 
clubs, as will be seen, are exactly reversed. Be care- 
ful in this exercise not to bend the elbows or wrists. 

Continue five times. 




Figure 8. 

No. 21. Holding the body, arms and clubs, as seen 
in Fig. 8, reverse the arms five times. If elbows or 
wrists be bent the exercise is lost. 

No. 22. Holding the right club as represented in 
Fig. 2, and letting the left hang by the side, whirl the 
right slowly, in the horizontal plane, keeping the elbow 
and wrist quite stiff, (as in nearly all the other exer- 
cises,) and make a perfect circle with the farther end 
of the club. Then the same witli the left. Alternate- 
ly and simultaneously. The whirling in all the above 
is forward. 

Now go over the same, whirling the club backward. 
Then whirl, with the same changes in front of the body, 
and lastly behind the back. 

95 



^ss^^g 



«=<::^ 



a 



Pin Running. 
One of the ipost exciting games ever devised, is one 
which, for want of a better name, I have christened 
Pin Running. 

An examination 
of the cut will 
give a pretty good 
idea of the prepa- 
rations for the 
game . 

Three pins (or- 
dinary clubs of the 
gymnasium) are 
placed on marks, 
which may be 
made with chalk, 
except in the case 
of a regular gymna- 
sium, where they 
should be painted 
on the floor, in 
black or white. — 
The marks for 
each row of pins 
should be made in 
a straight line, at 
15, 30 and 45 feet, 
respectively, from 
the centre of the 
goal. While these 
are the best distances, the size of the room may sug- 
gest or compel the adoption of another scale. 

The goal in which each runner stands, is a circle of 

.94 




two feet In diameter. The leader counts one, two, 
THKEE, and each runner leaps to the first pin, which he 
hurries back and sets In the ring ; then the second, and 
then the third. He who gets the third pin Into the ring, 
and has the- three all standirigj firsts Is the victor, and 
counts one In the game. 

The mode of procedure In this gymnasium. Is to 
elect by nomination and acclamation two captains, who 
''choose sides," when the two parties contend in 
couples, and the tally is kept by setting up clubs in 
some consplclous place, so that the members of both 
parties may know by a glance how the game stands. 

Instead of having two rows of pins with two run- 
ners, three, four, or more may run at the same time, 
if the hall Is wide enough. 

There are numerous variations of this game, which 
will occur to every one. 

For example, instead of the third pin, a bag of 
beans, weighing from twenty to fifty pounds, may be 
substituted, or a small boy may serve. And the rule, 
that the bag or boy shall be lifted and borne on the 
shoulder, may be adopted. But it will be found a 
very severe exercise. And even with the pins alone, 
the first few efforts will make the runners very lame. 
No person should run more than once on the first day. 
If In the enthusiasm this should be forgotten, a painful 
soreness will on the following day serve as a reminder. 

A strong, swift runner may contend with a weak, 
slow one. The struggle In such a case may be made 
fair by omitting one of the pins In the row of the slow 
runner, or by adding one to that of the fast runner. 
In this way an Interesting contest may be arranged 
between the two sexes, though the greatest speed I 

95 



have ever witnessed, has been achieved by women. 

Again, a vigorous man may contend with a delicate 
girl, he to use but one leg. 

A hundred variations will suggest themselves to all 
who are Interested. 



Games with Birds' Nests. 
This Is a new kind of exercise, and a favorite in the 
gymnasium. It Is cheap, easily put up, can be prac- 
ticed without any Instruction other than that I shall 
now give, and tends to correct the hahit of stooping. 




The above Is a good representation of the nest. 
There should be four In the series, each of a different 
size. The ceiling of my gymnasium Is eighteen feet 
from the floor. The room Is sixty-five feet long. The 
ceiUng lengthwise, I divided Into four equal parts, and 
at these points I have hung the nests. The nests are 
square, measuring respectively 24, 18, 12 and 8 Inches 
on a side ; and the arms of each project one foot be- 
yond the corners. The largest nest I have hung sixty 
inches from the ceiling ; the next one forty inches ; the* 
third twenty inches ; and the smallest one twelve 
inches. One of the cords supporting the nest, is In 
each case made to run through a pulley, and then to 
the side of the room, so that with the hand the nest 
may be tipped over and the bags thrown down. Now 
you are ready for the game. Holding a bag of beans, 

96 



weighing three or four pounds, In both hands, under 
the chin, throw it upon the largest nest, and It counts 
one ; throw It on the next one, and It counts two ; on 
the third, which counts three ; and on the fourth or 
smallest one, which counts four. Following one an- 
other in regular order, twenty or thirty persons may 
simultaneously engage In the game. It will readily 
occur to the reader that the bag may be thrown with 
the right hand alone, always from the shoulder^ (never 
tossed,) then with the left. Then turning back toward 
the nest, toss the bag upon the nests over the head 
backward, though this Is less profitable than those 
efforts In which you stand facing the nests. 

The Arm Pull. 

It Is best to make It of rope, one-fourth of an Inch 
in diameter, and two feet long, with perfect handles, 
so the hand will not get hurt, and very strong, so as 
to make certain that It shall never give way. A break 
that should allow some one to fall heavily on the floor, 
would be an unhappy affair. 

Boys break their legs while coasting, or break 
through the Ice and drown while skating, but no objec- 
tion is made to coasting and skating. A slight acci- 
dent In the gymnasium, and a cry of* condemnation Is 
heard on every hand. This is not strange ; the gym- 
nasium is comparatively new to our people. Teachers 
and managers must be exceedingly cautious. 




97 



EXERCISES WITH THE ARM PULL. 

No. 1. Use only one Pull in this exercise. Take 
hold of the handle with the right hand. Stand as far 
from your companion as possible, turn your right side 
toward him, and now, separating your legs wide, so 
that you may not tip over easily, draw upon your com- 
panion hard, but without moving your feet. As In 
hh turn he does the same thing, you must give way 
without moving your feet. So you continue to draw 
to and fro, bending always side wise. 

No. 2. Left arm the same. 

No. 3 Using two Pulls you face each other, and 
each holds with the right hand the Pull held with the 
other's left. Draw backward and forward alternately, 
twenty or thirty times. 

In this and In Nos. 4, 5 and 6, when your right arm 
goes forward, the left Is drawn backward. 

No. 4. Same as the last, except that the Pulls do 
not cross between you, so that the Pull held with the 
right hand of one, Is held with the right hand of the 
other, and your left hands take hold of the same Pull. 
Now draw backward and forward alternately, twenty 
or thirty times. 

No. 5. Standing your backs to each other, connect 
your hands with the two Pulls, and draw backward and 
forward as far as you can move the hands. 

No. 6. Same as the last, except that your backs 
are allowed to touch each other. 

Each ^'PuU" should cost 25 cents. 

In speaking of the cost of this and some other pieces 
of apparatus, I simply desire to give the manufacturer 
and buyer a guide. The prices are those I have been 
obliged to pay, 

98 



GYMNASTIC CEOWN. 

Bearing burthens on the head, results in an erect 
spine and an elastic gait. Observing persons, who 
have visited Switzerland, Italy, or the Gulf States, 
have observed a thousand verifications of this physio- 
logical law. 

Cognizant of the value of this feature of gymnastic 
training, I have employed, for this purpose, within the 
last twelve years, various sorts of weights, but have 
recently invented an iron crown, which I think com- 
pletely satisfactory. The accompanying cut gives a 

good idea of its general 
form. I have them 
made to weigh from 
three to one hundred 
pounds. The crown is 
so padded within, it rests 
pleasantly on the entire 
top of the head, and yet 
so arranged that it re- 
quires skill to balance it. 
It is beautifully painted, 
and otherwise ornament- 
ed. 

The Following Suggestions are deemed Import- 
ant in wearing the crown : — ^Wear it five to fifteen 
minutes morning and evening. Hold the body erect, 
hips and shoulders thrown far back, and the crown 
rather on the front of the head, as shown in the cut. 

Walldng up and down stairs while wearing the 
crown, is good, if the lower extremities are not too 

much fatiirued by it. When walking through the hall 

99 




or parlors, turn the toes, first, inward as far as possible ; 
second, outward ; third, walk on the tips of the toes ; 
fourth, on the heels ; fifth, on the right heel and left 
toe ; sixth, on the left heel and right toe ; seventh, 
walk without bending the knees ; eighth, bend the 
knees, so that you are nearly sitting on the heels while 
walking , ninth, walk with the right leg bent at the 
knee, rising at each step on the straight left leg ; tenth, 
walk with the left leg bent, rising at each step on the 
straight right leg. 

With these ten dlifFerent modes of walking, the 
various muscles of the back will receive the most invig- 



oratmg exercise. 



All persons of both sexes, and of every age, who 
have round shoulders or weak backs, are rapidly im- 
proved by the use of the Gymnastic Crown. 

The Shoulder Pusher. 
The arm pieces should be seven inches long and of 
the shape represented in the cut, and so rounded as 
not to hurt the shoulders, and made so blunt and round 



at the points, that ladles shall not suffer an injury in 
the breast by an unlucky slip. 

The connecting rod should be two and a half feet 
long, and one Inch and a half thick, of ash, and put 
into the handles very strong, so that it cannot break, 
and tear the shoulders with a sharp point. I have 
never known an accident to occur with them, but if the 
instrument were badly made, can imagine it possible. 



100 



Every thing should be polished, so that no little sliver 
can sciatch the hand. 

Exercises. — In all the exercises with the Shoulder 
Pusher, the party must be divided Into couples, as two 
are necessary to each exercise. 

No. 1. In this exercise one pusher only Is used. 
Each puts his right shoulder against the arm piece, 
and In this position you push each other. 

No. 2. The same with the left shoulder. 

No. 3. Use two pushers, and putting the shoulders 
against the arm pieces, standing face to face, push as 
hard as you please. 

No. 4. Use one pusher, placing It against the right 
arm at the elbow ; your friend the same. Push hard. 

No. 5. Left the same. 

No. 6. Then with two pushers, simultaneously. 

No. 7. Using only the right arm, place the hand 
against the arm piece, and extending the arm toward 
your friend, horizontally and at full length, push hard. 
Now, sinking almost to your knees, while your friend 
rises to his toes, push again. Then he sinks while 
you rise, and you push again. Then you step one 
foot to the right, while your friend steps one foot to 
his right, and remaining in this position, go through 
with the same exercises as when you were standing 
face to face. Now step one foot to the left, your friend 
to his left, and repeat the same exercises. 

No. 8. Same with the left hand. 

No. 9. Same with both bauds. 

Some of these exercises are difficult, but they secure 
the play of certain muscles that are not moved in the 
same manner by any other exercise. 

Each ''Pusher" should cost 25 cents. 

9* 101 



FEEE GYMNASTICS. 

The word "free^'^^ Is used in this connection as indi- 
cating those exercises In which no apparatus Is em- 
ployed. They are profitable and happily adapted to 
the school room ; but some object in the hand will add 
greatly to the interest and profit of gymnastic training. 

The teacher may invent a new series occasionally to 
keep up the interest. Since I began to teach gymnas- 
tics I have Invented and used an Immense number of 
free gymnastics. 

The following, devised by the distinguished Schre- 
BER, are given as samples, by way of suggestion. 

These exercises should all be performed to music. 

In devising new exercises, it Is necessary to keep In 
mind one or two points. First, the exercises should 
tend directly to force the shoulders backward, and open 
the chest. Second, the neck, sides and back should 
have varied and vigorous training. 

Rolling Head Movement^ (Fig. 1.) 
Five times from right to left, and five times from left 
to right. 

Sidewise Head Movement^ (Fig. 2.) 
Five times each way. 

These two movements are good to strengthen the 
muscles of the neck, and are remedial in a case of ver- 

102 






Figure 1. 



Figure 2. 



Figure 3. 



tigo. When first using these, the motions must be 
very slow. 



/ 





Figure 4. 



Figure 6. 



103 



Shoulder Liftings (I'lg- 3.) 
First raise the right shoulder as high as possible, 
then the left, alternately and simultaneously, each ten 
times, keeping heels together and shoulders back. I 
would add here that the shoulders and heels must be 
kept In these positions In all the exercises, where it 
is possible. 

Sinking and Raising the body, (Fig. 4.) 
Sink down till you touch the heels, and then rise to 
your utmost height twenty times. Most capital exer- 
cise ; especially in dyspepsia and constipation. 

Raising the Arms Sidewise, (Fig. 5.) 
The arms are to be carried from the sides to the per- 
pendicular position over the shoulders and down again, 
twenty times. In this and all the other exercises the 




Figure 6. 

teacher must be very particular in regard to the posi- 

104 



tion of his pupils — heels togemer^ shoulders dravm far 
haclc. 

Circular Arm Movement^ (Fig. 6.) 
Eight hand held perpendicularly over the shoulder, 
dashes ybri^ar^ 5 and is whirled round and round, com- 
ing to rest by the side. Left arm the same. Alter- 
nately and simultaneously the same, each ten times. 
Again raise the right arm, dash it backward^ and whirl 
it round and round. Left arm the same. Alternately 
and simultaneously the same, each ten times. 





Figure 7. Figure 8. 

Chopping Movement^ (Fig- '^•) 
Ten times up and down. 

Trotting Movements (Fig. 8.) 

Stand still in one spot and hop a few inches from the 

floor on one foot. Then the other foot. Alternately 

and simultaneously, each twenty times. 

105 



Sawing Movement^ (Fig. 9.) 
Thrust each hand forward and downward, at the 





Fiffure 9. 



Figure 10. 

same time drawing the elbow of the other arm back- 
ward as far as possible, twenty times. Most excellent 



exercise. 





Hg-ure 11. 



Figure 12. 

106 



Bending the Body Forward and Backward^ (F^ff* 10-) 
Move the body very slowly each way, ten times. 

Sideward Movement of the Body, (Fig. 11.) 
Move from side to side slowly, ten times. 





Fi^re 13. 



Figure 14. 



Twisting of the Body, (Fig. 12.) 
Twist the body each way, ten times. Splendid for 
bad livers, and very bad for tight dresses. 

Raising the Knee, (Fig. 13.) 
Raise each knee as high as you can, ten times. 

Swinging Anns Sidewise, (Fig. 14.) 
Swing each way twenty times, as hard as you can, 
without moving the feet. 

Swinging the Arms Apart, (Fig. 15.) 
With force backward, twenty times. 

Swinging the Leg Sidewise, (Fig. 16.) 

Both ways, as far as possible, in front of the other 

107 




rig"ure 15. 

leg, tweuty times. Then behind the other leg, as far 
as possible, twenty times. 




Figure 16. Figure 17. 

Circular Movement of the Leg^ (Fig. 17.) 

Each leg in both directions, twenty times. 

108 



Stretching the Arms Downward^ Behind, (Fig. 18.) 
With force, but slowly, twenty times. 




Figure 18. 



Figure 19. 



Figure 20. 

'Throwing hack the Elbows, (Fig. 19.) 
With force, but very slowly, ten times. 





Figure 21. 



10 



Figure 22. 

109 



f 



Swinging the Arms BacJcward and Forward^ (Fig. 20.) 
In precisely the manner represented, swing the arms 
thirty times. 

Opening and Shutting the Hands ^ (Fig* 21.) 
The hands to be opened and shut as indicated, with 
force, twenty times. 

Bending and Stretching the Foot, (Fig. 22.) 
First raise and depress the toe, ten times. Then 
make a large and complete circle with the toe, ten 
times. 




Figure 23. 



Fig-ure 24. 



Fig. Eight Movement of the Hands , (Fig. 23.) 
Move the hands, closed as represented, describing 
the figure ( CO ) horizontally. 

Twisting the Legs, (Fig. 24.) 
Holding the ankle stiff, twist the whole leg so that 
the toe moves from right to left as far as possible, ten 
times. 

m 110 





Figure 25. . Figure 26. 

Sideward Movement of the Leg, (Fig. 25.) 
Each foot fifteen times. 

Bending and Stretching the Leg Behind, (Fig. 26.) 
Each leg twenty times. 




Figure 27, 



111 



Legs Out and Back Sidewise, (Fig. 27.) 
With spirit and force, twenty times. 





Figure 28. 



Figure 29. 



Twisting the Arms, (Fig. 28.) 
Holding the hands horizontal, twist the arms back- 
ward and forward, ten times each way. 




Figure 30. 



112 




Figure 31. 



ScriJcing the Hands Downward j (Fig. 29.) 
Twenty times with great force. 





Fiarure 32. 

10* 



Figure 33. 



113 



Swinging the Arms together^ (I'lg- 30.) 
Cany them backward slowly, and bring them for- 
ward with force, twenty times. 

Siving the Leg Backward and Forward^ (Fig. 31.) 
Study the cut carefully, and perform the movement, 
ten times. 

Hands Upward^ T^ig- 32.^ 
Perpendicularly thirty times. 

Hands Backward^ fFig. 33.^ 
With force, ten times. 





Figure 34. Fig-ure 35. 

Hands alternately Forward^ fTFig. 34.^ 
Each hand with great energy, twenty-five times. 

Rubbing the Hands together without Bending the Elbows^ 

(¥\g. 35.; 

If the hands are drawn completely by each other, it 

will be found a most capital exercise for the shoulders. 

Indeed, but few persons can perform the feat at all, at 

first. 

114 



Count only the right hand and draw It backward, 
thirty times. 




Fignre 30. Figure 37. - Figure 38. 

Bending and StretcJdng the Leg Forward^ T-^ig* 36.^ 
Twenty times, as Indicated In the cut. 

Twisting the Body, [Fig. 37.] 
Don't move the feet, and twist the body, holding 
the hands on the sides, and keeping the shoulders back 
as far as possible, Jifty times, quite slow. 

Veep Breathing with Body Bent Sidewise, [Fig. 38.] 

Bend the body side wise as far as possible, with the 

hands In the position seen In the cut, and take five deep 

breaths. Of course In all these exercises both sides 

are to receive the same treatment. 

115 



I 



THE 



DUMB BELL INSTRUCTOR 



liffumj^id <BYm^A^'T^o 



AN ACCESSION TO PRACTICAL PHYSIOLOGY, 



I»£^OFESSOI?. 3S/I-A.TJHICE IKLOSS, 

Director of the Royal Saxon Normal Gymnastic Institute in Dresden. 
"WTith. SO IlliistratiorLS. 

THIRD EDITION, 



Translated from the German, by 

3DIO IL.E-V7-IS, nS/dC- r>-, 

and published in this work as an important addition to the New Dumb Bell 
Exercises. 



**Th8 Bolution of the great and important problem, ttie comprehension of 
which will deliver the greater portion of the Human family from the domin- 
ion of disease, and permit them to enjoy life to the utmost length, and health 
to the utmost extent, permitted by Nature— the utility to strengthen every 
organ of the physical system, and supply it with the greatest power of resist- 
ance against all external influences : — all this is contained in the single word 
Gymnastics." 

DK. K. W. IDELER, Medical Counsellor, 
Professor of Physiology, &c., in Berlin. 



PKEFACE. * 

Man's physical Integrity must ever depend upon his 
fidelity to nature. Through the deteriorating Influen- 
ces of civilization, he has departed far from nature. If 
he would restore his life-energy, he must, like the 
prodigal son, return. 

Health Is the most precious of earthly possessions. 
He who has It, has all things ; he who lacks It, has 
nothing. Men seek with vehement earnestness, external 
things. How few recognize the value of health. Men 
seem to care as little for their bodies as the snail for its 
shell. The world is full of misery. Physical deform- 
ity and suffering are Increasing with fearful rapidity. 
Thank God, the great physiological revolution which 
is to restore man to his pristine condition, has been In- 
augurated. 

As In the prosecution of all other reforms, we are 
met on every hand by prejudice. We are told that 
man was not designed to enjoy uninterrupted health ; 
that In this life he must be the victim of disease and 
suffering ; that nature will give all needed superinten- 

* In justice to Prof. Kloss, I should state, that in translating* this 

little work, I have taken the utmost liberty with the original. In some cases 
an entire p:'.g"c has been compressed into a single, brief parai^raph. 1 intended 
at first to publish a literal translation, but when I had linislied, and read it to 
several intelligent friends, they unanimously advised me to re-write it, adapt- 
iug it to the American mind. This has been done, but without essential 
alterations in the ideas of the author. 

The descriptions of the various exercises, and what is said of the weight 
of the Dumb Bells, are all faithful translations.— TransZa^or. 

119 



dence to the body. True, they say, it Is possible to 
ward off danger, but quite chimerical to undertake the 
prevention of disease by a development of the powers 
within. Hufeland took this view of the subject. But 
the physiological reformer of the present hour affirms 
that the physical organism Is susceptible of indefinite 
Improvement ; that It can be made, by certain hygienic 
processes, so vigorous and resistant, that amid diseases 
and dangers It may pass through the fire unscathed. 

How shall such Invlgoratlon of our bodies be secured ? 
So far as the answer can be given in one word. It Is gyrn- 
nasties. In the animal body, exercise Is the principal 
law of development. By gymnastics, we mean a sys- 
tem of exercises which the greatest wisdom and largest 
experience have devised, as best adapted to the complete 
development of the physical man. Ideler was the 
first to comprehend the principles of gymnastics, and 
their application to the training of the body. He saw 
their infinite w^orth In the education of youth ; in the 
preservation of the health of adults ; and in the cure 
of many diseases. 

Gymnastics are valuable to all persons, but especial- 
ly to clerks, students, sedentary artisans, and still more 
particularly, to those who In addition to sedentary 
habits, perform exhaustive Intellectual labor. With 
the latter class, suffering from Indigestion and nervous 
irritability, nothing but a wise system of gymnastic 
training can prevent the early failure of the powers of 
life. We believe that to such persons this little work 
will come as a most welcome friend. We believe that 
It may assist them in returning to health and nature. 
Do not, friends, we Implore you, refuse its kind offices 
by such pleas as '^want of time," the ''great difficulty 



120 



I 



of the feats," '^age," ^'rigidity of limbs," or '^want of 
strength ;" for if these excuses are well founded in your 
case, the exercises described in this little work, will 
prove to you of great value. 

The reader will find descriptions and illustrations of 
a large number of the most valuable exercises with 
dumb bells. The descriptions are so simple that there 
will be no difficulty in understanding them. 

It is hoped that in this little book many persons will 
find a simple means, through which they may secure a 
full use of all their powers. May they find in it a 
source of health and happiness. 

M. KLOSS. 

Dresden, May, 1860. 



DUMB BELL INSTRUCTOR. 



CHAPTER !• 

History and Use of Dumb Bells. 
The intellectual progress of nations and individuals, 
depends greatly upon their physical vigor. The ancient 
Greeks understood this and well expressed it in the 
thought : ' ' a healthy soul can live only in a healthy 
body." Nor did they content themselves by merely ex- 
pressing this thought in words, as their elaborated sys- 
tem of gymnastic training demonstrates. They knew 
that thorough gymnastic culture made whole men ; fit- 
ting them for the pursuits of war or peace, science or 
art. Greek gymnastics gave strength, grace and agility. 
It intermarried soul and body. Their statesmen, war- 
riors, artists, and men of science, challenge our admi- 
11 121 



ration. They respected the laws of health and became 
vigorous. We heed them not ; hence modern physical 
decline. By our artificial modes of life, we are losing 
all taste for that which we most need. Because of this 
distaste for bodily exercise, we have adopted a one- 
sided system of culture, which leaves the body entirely 
out of view, and which works upon it In a destructive 
manner. We must seek restoration mainly through 
efficient physical training. For this, we look to tlio 
gymnasium. The modern gymnasium Is without doubt 
superior to that of the Greeks, yet because it Is not 
generally established, or because those who most need 
its training, consider themselves too weak, or aged, or 
awkward ; or because In our institutions of learning, 
body-culture Is not thought of, few realize the benefits 
of a thorough gymnastic education. 

The little dumb bell should remind us of the gym- 
nastic palaces of the Greeks. To them, as well as to 
other very ancient nations. Its use and value were well 
known. By means of It we wish to popularize modern 
gymnastics. 




Figure 1. 



Figure 2. 



Its shape, as first used by the Greeks is seen In Fig, 

1 . Their improved bell was much like that in use at 

the present time. (Fig. 2.) These dumb bells were 

made of lead and were taken In both hands to serve as 

122 



a balance or support In those springing exercises which 
the Greeks held to be of great value. 

Besides being used In these leaping exercises, they 
were employed, as by us, In a great variety of ways, 
for streno-theninG: the muscles of the arms and chest. 
Aristotle, Seneca, and other ancient writers, speak of 
their uses and value. Martial and Juvenal mention 
even women who used them with facility. 

The discovery of representations of the dumb bell, 
upon ancient Grecian earthern vessels, led to their 
introduction into England, where their use became very 
general. Their simplicity, cheapness and adaptation 
to home-use, have rendered them popular In Great 
Britain. 

Those Introduced from India, which were for a time 
much used, are not adapted to moderate sized rooms, 
on account of their length. 

Cast iron dumb bells are now most in use. They 
should be of equal weight and adapted to the strength 
of the pupil. For women and children they should 
weigh from two to three pounds ; for male adults from 
two to five pounds. 

Dumb bells weighing three pounds are sufficiently 
heavy for producing thorough exercise of the body. In 
the strongest man ; those weighing more, though they 
call out greater exertion, will prevent that active exer- 
cise which Is most valuable. Bells weighing fifty and 
one hundred pounds are serviceable only in trials of 
strength ; by their frequent use a one-sided condition 
is produced. 

Few persons can enjoy the advantages of a gymna- 
sium, but with this book, and with the dumb bells, its 
benefits can be secured at home by Parlor Gymnastics, 

123 



Those accustomed to walk for exercise will find that 
the dumb bell, properly managed, will not only save 
time, but prove a more efficient means of bringing ev- 
ery muscle of the body Into vigorous action. So val- 
uable are they considered that In many armies they are 
used In addition to the drill, to secure a more thorough 
development of the soldiers. In all exercises with 
them perfect time should be observed. 



CHAPTER II. 

Important Rules applicable to the Practice of Dumb 
Bell Exercises. 

The good results which follow gymnastic exercises, 
depend entirely upon their correct application ; there- 
fore we present some general suggestions with refer- 
ence to dumb bell exercises. 

Heavy garments, and those so close fitting as to pre- 
vent a free motion of every part of the body, should 
be removed. 

In commencing the exercises, be gentle, and increase 
their vigor and duration as the body becomes capable 
of bearing them. Muscular development is secured by 
the operation of natural laws, and sudden or excessive 
exertion Interferes with these laws and produces harm. 

Be satisfied with a small advance daily ; in this way 
only, can improvement be made certain. Those, who, 
for want of exercise, have become debilitated, must 
not think that by the violent use of dumb bells they 
can make up for lost time, or immediately become 
strong ; with such a course, they will be likely to reach 
exactly opposite results, and become disgusted with 
gymnastic studies. Nature will not permit such tran- 



sitions. No machine can suddenly be put in motion at 
its highest possible speed, and as suddenly stopped, 
without risk of destroying it. The body is more es- 
jjecially injured by such a course. Its nutrition, by 
which only it can be built up, is a slow process, and 
cannot by violent efforts be accelerated. When gym- 
nastic exercises unfit one for his usual occupation, they 
fail in their object. It is easy to perceive the extent to 
which they may be carried, and to adapt them to the 
habits of life, by which means only can they prove a 
foundation for the security of health. Take time, 
therefore, to go through with the exercises in a manner 
most appropriate to the bodily conditions. 

Avoid a sudden transition from one exertion to an- 
other. Do not engage in difficult dumb bell exercises 
immediately after fatiguing mental labor ; or just before 
or after a hearty meal ; for, then, the life-forces centre 
in the stomach, and if withdrawn to the muscles the 
process of digestion is disturbed. 

Those who have much mental labor to perform, 
should avoid fatiguing exercises in the morning, as the 
diversion of nervous energy from the brain will render 
thinking more 'difficult. To such, easy exercises in the 
morning will drive away that languor which sometimes 
follows sleep, and prepare the person for active brain 
labor ; while in the afternoon, which is not favorable 
to exhausting effi^rts of the mind, appropriate physical 
exercise may be taken. For some, ten minutes exer- 
cise with dumb bells, immediately after the morning 
ablution, produces a delightful glow, and excellent re- 
sults ; to others, an hour before dinner, or an hour be- 
fore retiring, is found more advantageous. To all, 

there can, no doubt, be found an appropriate time when 
11* 125 



mental labor can be interrupted for that training which 
will secure strength, appetite and sleep, and preserve 
the body for a continuance of all that belongs to its ex- 
ternal life. 

The moderate temperature of spring and autumn 
serves to advance mental and physical vigor, and thor- 
ough exercise may then be taken. By natural instinct 
we may know that during the summer heat, physical 
labor should be moderate ; yet those who are vigorous 
will find that the vital energies are increased by suffi* 
cient exercise in summer, provided it is not taken when 
the heat is excessive. Those who are effeminate may 
find it best to yield to inactivity at this season. 

In winter, nutrition is most active, and the amount 
of exercise may be increased ; but it should not be ta- 
ken in a highly heated room. Active exercise of the 
muscles has always proved of great value in preparing 
the body to resist cold. Dr. Ideler says: ''there is 
but one method of inuring the body to the action of 
cold, and that is to expose one's self to it during vig- 



orous exercise." 



Avoid sudden transitions from rest to great exertion, 
and the reverse. It is best to commence with lio^ht ex- 



"O 



ercises, and arrange to have the most difficult ones 
come in the middle of the lesson. 

It is important that a full supply of fresh air be se- 
cured, and frequently during the exercises it is advisa- 
ble to take a long deep breath. 

To secure an uniform distribution of the exercise 
over the body, it is necessary that each movement be 
pursued to the same extent, by each half of the body. 

The frequency of the exercises must depend on each 
one's necessity. The eminent Dr. Ideler says : '' it is 

126 



not necessary that every organ be daily exerted to Its 
greatest -capacity. Our organism permits large scope 
in this respect. Were we to become bound in our 
gymnastic training to the exact mechanical swing of the 
pendulum, it would be impossible for us to fulfil the 
higher demands of our mental and social nature. For 
the student, one or two lessons in vigorous exercises 
each week will be sufficient. Every organ when brought 
to its full tension has a tendeney to continue unimpaired for 
a long time. Most of the infirmities of the higher 
classes, and of students, result from the neglect of gym- 
nastic training, and the too excessive activity of the 
nervous system. 

Persons advanced in years should confine themselves 
to those movements which do not greatly accelerate the 
circulation, or produce fatigue. Let them at first go 
through the exercises without the dumb bells. If slight 
soreness is produced, it will soon disappear. By grad- 
ual steps ^ even the bodies of those growing old will become 
flexible and fresh. Very young people should keep aloof 
from violent exertions. Let them commence with the 
easy exercises, and go on, step by step, to the diflScult 
ones. 

To the mature man beneficial effects will only follow 
through persevering exertions. 



CHAPTER III. 

Dumb Bell Exercises without change of position, with spe- 
cial reference to the Development of the Arms and TJp^ 
per portion of the body. 
Pupils stand erect ; head, shoulders and hips drawn 

well back ; chest pressed forward ; heels together ; toes 

127 



separated so that the feet form with each other a right 
angle. 

In this position the characteristics of man are most 
distinctly marked. No other creature can walk so 
erect. Upon this attitude depends the usefulness of his 
senses, complete respiration, tone of his voice, and the 
highest uses of his arms and legs. 

It is difficult to maintain this position for any consid- 
erable time. Nearly all the muscles of the body are 
brought into vigorous action by its maintenance, but 
more particularly those of the neck, spine, and shoul- 
der blades. All the functions of the thoracic and ab- 
dominal viscera are favored by this position, while the 
circulation of the blood is accelerated. It follows that 
this erect carriage is exceedingly favorable to the health 
and vigor of man. How few men possess this noble 
bearing ! Among women it is still more rare ! Our 
dumb bell friends must keep before their minds the im- 
portance of this upright position. To those whose 
business compels a stooping posture, this advice is par- 
ticularly important. 

The best exercises of the upper half of the body 
must all rest upon the position we have described. — 
When the heels touch each other, with the toes so sep- 
arated as to form a right angle, the feet are said to be 
in a locked position^ and when the feet aro separated 
they are spoken of as in an apart position. 

A. 

Arm Exercises with Dumb Bells. 
The following exercises are adapted to music. When 
the time is double, it will be Indicated by 2-2 ; treble, 
3-3; quadruple, 4-4; and so on, 5-5, 6-6, 7-7, 8-8. 

128 



An exercise in 4-4 time, Is one In which the move- 
ments, arc regulated by four even equl-dlstant counts, 
ONE, two^ three^ four. Some of the exercises are 
accented ; i, e. on some one or more of the beats there 
Is bestowed more force. If the accent Is on the first 
count, the leader counts ONE, two^ tJiree^ four. The 
movements of the dumb bells should correspond with 
the counting. 




Fif^ure 3. 



When the hand grasps the bell, with the back of the 
hand upward, (Fig, 3, A,^ It Is called the Wrist Grasp ; 
when with the palm up, It Is known as the Comb Grasp; 
with the thumb upward, the Spolce Grasp; with the 
little finger upward, the Ell Grasp, 

1. First Exercise, Arms hanging down as In Fig, 
4, A, 4-4 time. 

Count one^ and carry arms out sideways, position 

Fig, 3, A. 

Two: Arms down again. 

129 



Tftree: Lift the arms sideways to the horizontal 
position, as In Fig. 3, B. 

Four: Arms down again by the sides. 
At the will of the leader the movements may be 
alternated by invertion ; z. e. the movement executed 
with the last count ^wr, may be made with the count 
one. So the leader counts 07^e on the 4th position. 

Two " " 3d " 

Three" " 2d " 

Four " " 1st " 
This exercise may be varied in the following man- 
ner : — 

Count one^ left arm sideways, to the oblique position. 

Two, left arm sideways, to the oblique position, 
(Fig.S,A.) _ 

Three, left arm sideways, to the oblique position, 
(Fig.3,n.) 

Four, left arm sideways, to the horizontal position, 

(Fig. 3, B.; 

In the same manner the arms are to be let down again. 
A still greater effort is required if at count one, the 
arms are raised to the horizontal position at once, and 
then gradually let down while counting two, three, four. 
In order that during the continuance of these simple 
exercises the legs may not remain entirely inactive, the 
pupil may add to the raising and lowering of the dumb 
ll)ells, local walking ; that is, walking without moving 
from his place. Every step is followed by one of the 
positions indicated in Figs. 3 and 4 ; the motions of 
the feet and those of the arms conforminof to the 
time. The vigorous pupil may carry this to the run- 
ning speed. 

130 



A further variation can be produced In this exercise 
by raising one arm, while the other Is beinff lowered. 




Fig-ure 4. 



A simple series of exercises Is found in raising the 
arms In front, as seen In Fig. 4, Instead of sideways 
^as In Fig. 3 ; and, In this series, a larger scope may be 
reached by carrying the dumb bells above the horizon- 
tal position, {Fig. 4, B,) to the point position, (Fig. 
4, c.) In this attitude the arms are held perpendicu- 
lar, near the head. All these motions from the head 
may be used In the sideways exercises, (Fig. 3.) 

All these exercises may be further varied by carry- 
ing the arms upward as In Fig. 4, H and i, which can 
be executed only In a limited degree. 

The manner In which all these positions may be 

combined with local walking and changing of time, we 

leave to the ingenuity of our readers. 

131 



To one variation, however, we call particular atten- 
tion : — That the motion through the various exercises 
already Illustrated, may be made at once Instead of by 
measure ; thus. In Fig. A, the dumb bells may be car- 
ried at one movement ivovn A to c and returned again, or 
from A to B and back again, (Figs. 3 and 4.) 

We have been thus particular In our introduction, 
In order that our readers may feel themselves at home 
In the use of dumb bells. The description and intelli- 
gibility of the other exercises will be thereby much 
facilitated. 

2. We Introduce here the exercise of swinging the 
dumb bells ''back and forth," making an arc of a bow 
shape as from G to a. The same Is also to be accom- 
plished from the point position, {Fig. 4, E.) In this 
motion of the arms above the head, when the dumb 
bells are swung backwards, there may be allowed a 
slight Inclination of the body. A beautiful and useful 
exercise consists In holding the dumb bells at the sides 
of the thighs, the little finger next to the body ; carry 
the arms sideways in such a manner as with each to 
cut a semi-circle in the air, the dumb bells to meet 
over the head, the thumbs facing one another. 

3. The next exercise we introduce is called The 

Cloak. With arms outstretched In the sideways 

oblique position, hold the dumb bells in such a manner 

as that the thumbs will be opposite to each other, when 

the dumb bells are brought together, as at c. Fig. 3. 

Carry the arms In such a manner that the dumb bells 

shall describe a circle from the front, c, to the rear, 

as far as the build of the person exercising will permit ; 

the letter i, Fig. 3, Illustrates the direction in which 

they are carried to the rear. 

132 



4. The next exercise is a more difficult and exhaust- 
ing one, styled, the Shoulder Trial ; see Fig. 4. 
The arms, from the hanging position, are carried for- 
ward Into the horziontal position ; they then separate, 
and each Is carried slowly In a horizontal line to the 
sideways horizontal position, in the direction B, C, and 
thence back again, and thus to and fro. 

This exercise serves especially for the purpose of 
strengthening the muscles of the breast ; also to throw 
back the shoulder blades, and to make the chest more 
arched. For those whose occupation compresses the 
frame of the chest, the shoulder trial is the most 
appropriate means with which to counteract such 
tendency. 

Although this exercise exerts an Important Influence 
upon the chest and Its noble Indwelling organs. It 
demands to be introduced and used with caution, espe- 
cially for those who are weak and have narrow chests. 
A violent, jerking, backward charge of the arms, from 
the forward horizontal Into the sideways horizontal 
position. Is not advisable. In the beginning. It ought 
only to be done slowly ; carrying forward In a swing- 
ing manner, can be allowed, and still later, a rapid 
charging back of the arms. When the arms have 
become accustomed to the practice of the shoulder trial, 
one may also let the lower extremities participate In 
some degree by lifting the body during the backward 
charge of the dumb bells towards c, so as to stand 
upon the ball of the foot, and thus balance one's selt 
upon the points of the feet and balls ; but at every 
forward charge fall back again upon the sole of the 
foot. This exercise must be made In 3-3 time ; thus 
see Fig, 4. 

12 133 



Count One: Arms are carried from the perpendicular 
position A, to the horizontal one B. 
* ' Two : From the horizontal forward position B , 
Fig. 4, to the horizontal sideways 
position. Fig. 3, B. 
^' Three: Back again to the perpendicular posi- 
tion A, Fig. 4. 

It is left for the pupil to decide, If he will add to 
this exercise local walking. In 3-3 measure with an 
accent on the first step. 

5. The EEYOLYma Mill Exercise, our readers 
will understand by examining Fig. 4. 

4-4 time : From the hanging down position, A. 

One: " '' forward horizontal " B. 

Two: " '' upward pointing '' C. 

Three : In the oblique backward '' D. 

Four : ' ' backward charge and arms down again. 

In this manner the arm describes a circle, which 
becomes somewhat irregular, because the manner in 
which the arm Is connected at the shoulder joint, does 
not enable it to make the backward charge In a direct 
line. The pupil seeks quite Involuntarily to assist 
this, by leaning the upper part of the body over to the 
opposite side. The effect of this exercise upon the 
shoulders and chest is more useful, however, if the 
upper part of the body remains firm, and the arm circ- 
ling backwards, is only swung as far as the anatomical 
build of the body will permit. The exercise may be 
varied by dispensing with the four movements in 4-4 
time, and substituting the mill revolving, at a single 
sweep of the arms — first with the right arm, then with 
the left, and then alternately with both. It may be 

practiced in the circle denoted by A, H, i, c, b, the arm 

134 



fronting the body m making the ch'cle, by which the 
right arm goes before the body to the left, and the left 
moves in the opposite direction ; this Is practiced with 
alternate arms. When practiced with both arms, It Is 
done In the most appropriate manner, with feet 
extended one before the other, as already designated In 
the apart position. 

6 . The Tunnel Circle Exercise resembles closely 
the preceding one, which Is done In the same manner with 
outstretched arms, with only the difference that the 
circle described by the swinging dumb bell Is a much 
smaller one. The smaller the circumference of tills 
circle, the more difficult the exercise. It can be 
done with both arms, or each one alternately. 

The line which is described by the exercising hand, 
can be a greater or smaller circular line, or a serpentine 
line, which widens or narrows the circle spirally. 

This exercise, so varied as to describe two circles 
intersecting each other, in such manner as to form the 
figure 8, ( OO ) is easily understood by referring to 
Fig. 3, K. 

The tunnel circle can be executed with the arms In 
the upward pointing position C, as well as in the hori- 
zontal B, and oblique position A. A useful variation 
consists in uniting the rapid tunnel circling with the 
foot balancing. The pupil takes a position upon the 
tips of the toes, and performs a quick sinking and 
rising of the heels, to follow each tunnel circling with- 
out allowing the heels to touch the floor. 

7. The Arm Revolving Exercise Is a motion of 

the arm, the object of which is to develope the mobility 

of the socket by means of the rolling muscles. This 

exercise may be undertaken from the horizontal, slde- 

135 



ways position. The dumb bells are taken with the 
wrist grasp, i, e. the arms are then twisted so far as to 
bring the palms of the hand uppermost ; this is called 
the co7nb grasp. Two variations of this exercise can 
be made, by taking the dumb bells in the spoke grasp, 
i. e. with the thumb uppermost ; or in . the ell grasp , 
with the little finger uppermost. The pupil can 
arrange for himself what proportion of each of these 
twists can be adopted best in unison with the other 
exercises. 

B. 
Elbow Exercises with Dumb Bells. 

The arm and forearm are united at the elbow joint, 
through which is brought about the relation of the 
motions of the two, which in many movements are 
different in the two parts of the arm. The second 
group of dumb bell exercises are for the practice of 
the forearm, and are called elbow exercises, 

1. Let us represent to ourselves the bending of the 
lower part of the arm, in such a manner as to cut a 
line, as designated by the arrow point at A, Fig. 5, 
which can be executed from the horizontal forward 
position, the dumb bells grasped so that the thumbs 
will be uppermost — ^the spoJce grasp. From the hori- 
zontal position seen in figure 5, the dumb bell is car- 
ried over the points marked c, and D, to A; a^id the 
upper ball of the bell is brought near to the shoulder. 
It is then carried back to its original position ; the 
upper part of the arm in this exercise remains fixed. 
This may be executed in 8-8 time, thus : 

Count One: Bend the arm to the obtuse angle, 
Fig. 5, c. 
<' Two: Stretch it out. 

136 



right 



angle, d. 



Count Three: Bend to the 
" Four: Stretch it out. 
'' Five: Bent it to an acute angle, A. 
'' Six: Stretch it out. 
*' Seven: Bend until the hand approaches to 

the shoulder. 
'' Eight: Stretch it out. 
Alternate by inversion. 

It Is useful to vary these movements, so that the 
bending and stretching of the arms, alternately or 
simultaneously, is executed slowly, or with swinging 
or jerking motions of the arms, or with the lower part 
of the arm striking out, 

2. At Fig. 5, the arm is 
in a position for the thrust. 
The reverse of this is the 
forward thrust or charge, 
when the arm is stretched 
out to its full extent, like- 
wise in a straight line, Fig. 
5, B. We regulate these 
two exercises thus : the 
arm is drawn in at count 
one ; but the forward 
charge is in 2-2 or 3-3 time, 
according to how far the 
dumb bells are carried, 
whether 1-3 or 2-3 of the 
length to which the arm 
will stretch. The drawing in may be done in time 
divisions if desired. 

Our readers will infer, from what has been prev- 
iously said, how greatly this exercise may be varied. 




12^ 



137 



Tlie twist tJinist Is a variation particularly valuable. 
When a thrust has been made Into the forward hori- 
zontal direction, spoke grasp, Immediately after a short 
drawing back of the arm, a second thrust follows, In 
which the lower arm Is twisted so that the thumb Is 
thereby turned downward. 





Figure 6. Figure 7. 

3. An easy exercise Is formed from the previous one, 
with the up and down charge of the dumb bells, 
{Fig. 6.) Time 4-4. From the hanging down posi- 
tion of the arms. A, they are drawn back, B, ready 
for the charge at count one. 

Tivo: Arms stretched to the position seen at c. 

Three: Arms drawn back for the charge, dumb 
bells over the shoulders, little finger uppermost. 

Four: Arms charge upwards, D. 

The pupil may associate with this exercise local 

138 



walking In 4-4 time, accenting count one with a stamp, 
to designate the up or down charge. It becomes still 
more difficult, if with the local walking in 4-4 time, be 
united the upward charge of the dumb bells, holding 
them in this position during one measure. 

4. When the arms are drawn back over the shoulder, 
the charge is upward ; when under, it is downward ; 
when in front, it is forward. 

5. We designate the exercise shown in Fig. 7, as 
the Horseman's Cut. 

In this exercise, the right hand is drawn over the 
left shoulder, as seen in Fig. 7, A. From this posi- 
tion a vigorous blow is executed, from high to low, the 
arm being fully stretched at the middle of the curve B, 
C. It is executed with the right and left alternately. 
The stroke can be made upward to the shoulder, from 
the hips, as well as downward, commencing with the 
left arm. 

6. The Foreaem 
Circle. 

Take the bells with the 
spoke grasp, and bring 
them to the position seen 
in Fig. 8. The right arm 
makes a circle around the 
left arm, whilst the left 
arm makes a circle around 
the right arm. It may be 
reversed, alternated, and 
made more or less rapidly. 
The upper part of the 
arm is kept in the hori- 
zontal position. 

139 




Figure 8. 



7. The Thrust Striking Exercise. This Is an 
agreeable exercise, compounded of thrusting and strik- 
ing movements. It Is executed In 3-3 time, thus : 

Count One : The arms are swung from the sides. 
In the direction of the curve A, to the position seen In 
Fig. 9. 

Two: Made to cut the curve B, c. 

Three: Thrust down. 

In making the upward curve, the arms should be 
kept perfectly straight. 

C. 

Hand Exercises with Dumb Bells. 
There are. but a limited number of these, on account 
of the limited action of the wrist joint. "We Introduce 
the following : 

1. The Upturning IIand 
Exercise. Take the dumb 
bells with the wrist grasp ; now 

I with the arms extended horizon- 
tally at the side, move the hands 
up and down In an easy manner, 
as seen In Fig. 3, r. 

2. The Hand Circling Ex- 
ercise. Grasp the dumb bell 
by one ball, as seen In Fig. 3, E. 
Now describe a circle with the 
other ball, moving the hand 
around the surface of an Ideal 
cone, the point of which lies in 
the wrist joint. 

These exercises are very use- 
ful to those who habitually have 

Fibred. j^^q 




cold hands ; to those who m writing or similar labor, 
produce a one-sided activity of that member, or where 
there is a weakness in the wrist joint. They should be 
executed with the arms extended. 

D. 

Special Importance of tlie Dumb Bell JExercises, 
described in A^ JB, and C. 

Our readers have no doubt seen, and perhaps experi- 
enced in their own persons, that the exercises already 
described, affect the whole muscular system, and par- 
ticularly the muscles of the shoulders, arms and upper 
half of the trunk, in which is contained those import- 
ant organs — the lungs, heart, large vessels and nerves. 
Upon the size of this chest cavity and the mobility of 
its walls, depend the perfection of respiration. Phy- 
sicians ascribe those numberless diseases of the lungs 
and heart, including that depopulating disease. Con- 
sumption, (which carries away its millions) to a con- 
tracted chest, which lessens the space for the play of 
those organs contained within it. These exercises all 
tend to the enlargement of this cavity, and to the nor- 
mal arcliing of its walls. The broadly arched chest 
of those who have had gymnastic training, forms an 
aixreeable contrast with the weak, contracted chests of 
those who inherited predisposition to pulmonary affec- 
tions, and who are readily recognized by their short 
breath, stooping forms and constant disposition to 
cough. As the size of the chest is increased by these 
exercises, so is the size of the lungs augmented, respi- 
ration perfected, and a susceptibility to those insidious 
diseases lessened. 

A second advantage of these exercises is, that 

141 



thereby the Irritability of the nerves Is distributed more 
evenly over the body ; and, as In pulmonary diseases 
the lungs are particularly irritable, to equalize It, is 
exceedingly important. If every one would make It 
his special care to strengthen those organs, lung 
diseases would become rare. 

The heart is greatly improved by these exercises. 
Witt every movement its activity is accelerated, and 
being a muscle, like other muscles, it must Increase in 
steadiness, size and vigor. There Is a close connec- 
tion between the size and power of the heart and the 
amount of exercise taken. Anatomists always find 
this organ large and firm in those who devote their 
lives to muscular labor, but small and flabby in those of 
sedentary habits. 

Dumb bell exercises have an Important effect on the 
skin. Many dangerous diseases are caused by a feeble 
circulation in this organ ; and there exists no more 
effective means for securing its normal development, 
than vigorous muscular exercise. 

To those whose organization demands special care, 
we advise, first those exercises described for the hands ; 
next those for the elbows, and then those for the arms. 

CHAPTER IV. 

Dumb Bell Exercises with varied positions, having special 
reference to the Development of the Lower half of the body. 
Although the arms, to some extent, participate in 
the exercises given in this chapter, their relation to the 
development of the abdominal organs, legs and feet, 
is the same that those given in Chapter iii, sustain to 
the development of the chest, arms and hands. WIigd 

142 



I 



united wltli a changing of the position, their scope is 
very great. 

A. 

Movements of the Leg. 

1. In the previous chapter was shown, how dumb 
bell exercises could be combined with local walking ; 
in this we add, that they can also be combined with 
walking from place to place. The exercise may be 
varied by walking forward two steps on tip toe^ and 
alternating with two common steps. When walking 
on tip toe, the dumb bells should be carried in the 
sideways, horizontal, or oblique position ; when the 
usual step is taken, they should be in the hanging 
down position. 

There is one kind of walking especially adapted to 
unite with our dumb bell exercises, and which Is prac- 
ticed in 2-2 time. The pupil stands in the locked 
position of the feet. 

Count One: Left foot takes one step sideways. 
" Two: Right foot follows, and the locked 
position is restored. This may be varied by taking a 
forward step with the left foot at one^ and following it 
with the right foot at two. When the forward step is 
taken with the left foot, raise the left arm to the hori- 
zontal position and let it sink down when the right 
foot follows ; in the same manner the right arm is 
raised, when the right foot takes the first forward step. 
Finally follows the raising or thrusting out of both 
arms at each forward step, and the falling down or 
drawing back of the arms at the second step. 

An exercise in which the lower extremities partici- 
pate with still more energy, may be executed in this 

143 



manner : First, take the forward step with a light 
spring or jump. Second, let the same step be a little 
to the left, and come down upon the point of the left 
foot in such a manner, that the weight will be sup- 
ported by an elastic bending at the knee and foot. 
When the spring step is taken, swing up the dumb- 
bells to the sideways oblique position. When the next 
step is taken, which brings the support of the body on 
the point of the left foot, the dumb bells are to be let 
down again. 

We introduce next an exercise more easy of execu- 
tion. Feet in the locked position. Both dumb bells 
are taken in the manner indicated by Fig. 12, A. 
Time, 4-4 moderate. Count one and two. Eaise the 
body upon the points of the feet, and let it down 
slowly upon the soles again ; simultaneously with this 
movement, stretch out both arms to the upward point- 
ing position, and draw them back again. Count three 




Figure 10. 

andyoz^r ; spring forward to the right or left, the arms 

144 



not In action. To this we subjoin the triple stamp ^ In 
which a quick movement of the feet takes place, and 
which may prove a remedy for cold feet. On counting 
one, three steps are taken, each one a stamp, and they 
follow each other rapidly : left foot down first, then 
right, then left. Count two. Back again ; when right 
foot Is down first, then left, then right. These are 
sideways steps, and the exercise may be varied by tak- 
ing them forward and backward. The speed and dis- 
tance of the steps may also be increased. 

An exercise which is especially useful, consists in tak- 
ing the forward spring step with the leg which is put 
forward, bent at the knee joint like Fig. 10, c ; the 
upper part of the body Is kept as erect as possible. 
Unite with this the thrusting out of the arm on the 
same side, as the leg which takes the forward step. 
The time may be regulated thus : Count one, two^ to 
the forward step, and three to after step. 

The different arm exercises, the arm revolving^ mill 
revolving, tunnel circling, up and down charging of the 
dumb bells, arm thrusting and arm striking, can be 
united with the walking, in 3-3 or 4-4 time. 

2. In this course of exercises, the free participation 
of the legs can take place only by their alternate action. 
In order to understand the leg exercises, our readers 
must refer to Fig. 11. The first are the spreading out 
exercises, In which the locked position of the feet is 
taken, and the leg moves from the hip joint — with the 
leg firmly stretched — either in a straight line, as much 
as possible In the upward pointing position, or In a 
semi-circle line, cone-shaped. When it moves In a 
straight line, the right leg Is first moved sideways to a 
small angle, upon which the angle in the direction c, 
13 145 



D, E, Fig. 11, Is gradually enlarged, perhaps to five 
acute angle. After each elevation of the leg, one may 
with a swing return it to the locked position, which 
movement may be regulated by time measure, if 

desired. 

In repeating the previous exercise, may be intro- 
duced the gradual raising of the dumb bells in a similar 
direction. It is practiced by a continued alternation, 
from right to left, and left to right, the locked position 
always intervening. 

A good exercise is the leg beat, towards the hand r. 
Fig. 11, where the dumb bells are raised to the for- 
ward horizontal position, alternately, the left and right 
hand; and the leg which corresponds with the out- 
stretched arm, is swung upwards until it touches the 




Fi2"ure 11. 



Figure 12. 



dumb bell ; this is facilitated by slightly lowering th( 

dumb bell towards the foot. 

146 



The how spreading^ Fig. 11, A, Is easily compre- 
hended, and may be made larger or smaller, according 
to the size of the bow to be described. The revolving 
mill dumb bell exercise, is appropriate to be united with 
the bow spreading, 

3. The exercises which result from a co-operation 
between the upper and lower parts of the leg, through 
bending at the knee joint, may be formed analogous to 
the elbow exercises. When the leg is lifted up, and 
the lower half of the leg is thereby drawn up towards 
the upper, this is called lift bending of the knees ; the 
lower part of the leg Is so far extended that the heel 
touches the seat ; this Is called the heel touch. Carry- 
ing the thigh up towards the abdomen, we call the 
Icnee spring. The heel touchy with both legs, simul- 
taneously, is called the doid)le beat. The Tiuee spring, 
executed with both legs, Is called the quick double leap. 

The drawing up of the leg, and position of the foot 
for the push or stroke which is to follow. Fig. 12, c, 
will, In connection with the stroke, correspond with the 
arm-striking dumb bell exercise, which may be easily 
united with these leg exercises. 

4. The movement which occurs when the loclced posi- 
tion is changed to the apart position, we use, by associ- 
ating with it dumb bell exercises : thus see Fio;, 8. 
From the locked position, upon counting 

One, the left foot moves half a step to the left. 

r2/;o, the right " " " " " right. 

Three, the left " returns to its original place. 

J'o^^r, the right ^' " " " " 

At the same time that the left foot takes Its step, the 
dumb bell In the left hand is carried up to the horizon- 
tal position of the arm : this occurs upon the first count. 

147 



Two^ down again. Three ^ dumb bell In right hand Is 
carried up. Fo^ir^ down again. The movements with 
hands and feet are simultaneous. 

This exercise may be changed by substituting the 
forward for the side step. 

The second variation In the change of position Is 
produced thus : whilst one^ two^ are counted, the change 
is made from the loched position to the apart position ; 
when three Is counted a spring Is made with both feet, 
simultaneously, to their first position ; the leap Is to be 
executed as lightly as possible by coming upon the 
points of the feet. This transition Into the apart posi- 
tion, and leaping back upon the points of the feet to 
the locked position, may be repeated In 3-3 time. The 
arms we make participators In such a way, that they 
are held In the drawn-back position, for the thrust, as 
at Fig. 6, B. When the first spring Is made, both arms 
are thrust forward in a horizontal position ; whilst at 
the second step they are drawn back, and thus they 
continue to alternate. 

A third variation of our changing positions consists 
in this : that the change to the apart position, and the 
spring back to the locked position, takes place as It is 
indicated by Fig, 8, D. The method of uniting with 
this the dumb bell exercises, we leave to our readers. 

The changlng-positlon exercises are of themselves 
very effective If executed with a spring, whilst the 
dumb bells remain fixed in the horizontal, oblique, or 
upward position. 

One form of exercise we will here call attention to, 
where the spring, locked position and apart position al* 
ternate In such a manner that they are gradually en- 
larged by every change. 

148 



One: Spring from the locked position Into a short 
apart position. 

Two: Legs still more apart, by a similar movement. 

Three: Legs as far apart as possible, by a similar 
movement. 

Four: Back again to the locked position. 

This exercise becomes still more eflfectlve if one re- 
turns after each enlarged apart position into the locked 
position. 

5. More difficult and vigorous yet are these exercises, 
where the bending and stretching of the lower extrem- 
ities takes place In such a manner that they have to 
bear the whole weight of the body. 



Figure 13. 

This sinJcing bend of the knees is accomplished first 
with both legs, which are in the locked position, and 
by means of this bending of the knees the upper part 
of the body is lowered to the floor. Commence this 
exercise In a very moderate manner, from the attain- 
ment of a point, in which the relative position of the 
thigh and leg produce an obtuse angle, to one In which 
an acute angle Is produced, and finally to one, where 
13* ' 149 



the thigh and leg almost touch, and the body comes 
close upon the ground. (Fig. 13.^ 

The straight stretch movement Is the reverse of that 
which takes place in the sinking bend. The upper part 
of the body and the upper part of the leg are stretched 
as far distant as possible from the lower part of the 
leg, Vvhilst remaining in the same direction with It. 
TJiG upper part of the body must remain in an erect 
position. 

We compose a few exercises from the sinking bend, 
and the straight stretch, which are particularly recom- 
mended to our dumb bell friends, and especially to the 
hypochondriac and to those who have a weak abdomen. 

A. From the locked position, go through the three 
degrees of the sinking bend, to 3-3 time. From the 
squatting position reached at the third count, go through 
the straight stretch in 4-4 time, reaching the erect posi- 
tion at the fourth count. The arms, as In Fig. 13, c, 
are drawn back, and are In three gradations stretched 
until they reach the horizontal sideways position. Fig. 
13, D. With the straight stretch comes the swinging 
bend of both arms for the drawn back position, which 
precedes the thrust. 

B. The sinking bend position, through the three 
degrees, down to the squatting position, takes place 
when one Is counted. Two, three and four Indicate 
successively the three degrees which follow the 
straight stretch ; the third count finds the pupil erect. 
The accompanying dumb bell exercise for this Is the 
same as in A, but In a reversed order. 

c. Each sinking bend of greater or lesser angle Is fol- 
lowed each time by a stretch position. In 6-6 time, the 

three degrees in sinking bend may take place respectively 

150 



upon one^ three and five. Two, four and six Indicate 
three degrees of the straight stretch ; this exercise may- 
be repeatedly performed. From what has ah^eady 
been written, our readers will be able to devise the 
appropriate dumb bell exercises to accompany these 
exercises of the leg and body. 

D. The sinking bend may also, in 6-6 time, alternate 
in such a manner with the straight stretchy that when 
one is counted, the squatting position of the sinking 
bend is taken ; while, when two, four and six are 
counted, the rising up, in degrees of the straight 
stretch is accomplished. 

E. From the apart position ^ the sinking bend and 
straight stretch involve a more vigorous exercise, and 
one which is at the same time more effective for the 
lower limbs. 

F. The sinking hend^ executed in such a way that 
the whole weight of the body rests more especially 
upon one leg. Is a more difficult exercise, and should 
only be undertaken after both legs have been for some 
time subject to practice. To accomplish this, one leg 
takes the forward step position. Fig, 13, A, and sup- 
ports the other, B, when the latter, in a similar manner 
and connection as in the sinking bend exercise executed 
with both legs, assumes the principal labor ; right and 
left are to be practiced, and to be united with dumb 
bell exercises as Indicated by Fig. 13. 

G. Finally, we recommend to our readers an exer- 
cise of more easy execution. In the following form : 
Position — the body balanced upon the points of the 
feet; exercise: the sinking bend ; this may be alternated 
with the sole of the feet on the floor. Two steps can 
be taken forward, and two back again ; or two can be 

151 



taken sideways, right and left to 4-4 time. Also In 
2-2 or 3-3 time, the sinking bend and straight stretch 
exercises may be connected with the dumb bell exer- 
cise from the drawn back position, whence may be 
executed the horizontal sinking down or thrusting out 
movements. 

All the exercises which have been executed thus far, 
(espe^^Ially those under 5,) provoke a vigorous and 
uniform action of the muscles of the legs. They 
acquire their physiological Importance, from their being 
the means of exciting to action the functions of the 
abdomen, and especially the process of digestion. 

6. As our readers are already acquainted with the 
stepping forward position, the sally ^ {Fig. 10,) we now 
give an exercise which resembles the thrust strike, B, 
Fig. 7, and which is called the thrust throw, {Fig. 14.) 
From the locked position, when one is counted, the 
dumb beUs are carried back as far as designated by 
Fig. 14, D. Two!' Swung forward In the direction 
pointed by the arrow at B, and are brought Into a 
position by the sides of the chest, where they will be 
ready for the next movement. Three! The dumb bells 
are thrust forward horizontally as at o. Simultaneous 
with the thrust throw takes place the stepping out and 
bending movement of alternate legs. This exercise is 
repeated In the following manner : One! The dumb 
bells are carried with outstretched arms In the direc- 
tion A ; backward again, simultaneously with the 
return of the foot and leg which had taken the forward 
step to the locked position. The thrust throw is con- 
tinued in this manner In 3-3 time. 

7. Fig. 14 explains the Boxing Exercise. 
When one is counted, take the position seen at c, 

152 




Fiijfure 1 



Fig. 14. Two! The thrust-out takes place precisely as 
in Fig. 14, accompanied with stepping out. 

8. A third exercise 
upon Fig. 14, is a beauti- 
ful one. The dumb bells 
are held in a forward hori- 
zontal position, (^Fig. 14, 
c) ; the feet in the locked 
position . Count One : — 
With the left foot step for- 
ward to the fall out posi- 
tion, simultaneously both 
arms are swung back- 
wards, as in the shoulder 
trial, (Fig. 4, A.) Count 
Two: The foot returns 
to the locked position, the dumb bells being at the 
same time carried forward to the horizontal position. 

9. An entertaining and effective exercise is catching 
the dumb bell. The position for this is illustrated in 
Fig. 10, K. The dumb bell is held with the wrist 
grasp so that the wrist joint is highest ; let it fall, but 
catch it again with a sudden grasp. It may be per- 
mitted to fall lower and lower, as one becomes prac- 
ticed in the exercise. It may also be practiced with 
the fall-out step to the left. 

10. As a very useful, though fatiguing exercise, we 
will introduce the Gkass Hopper Leap. The squat- 
ting position, (Fig. 13, B,) is taken; the knees are 
kept firmly together, and one hops with both legs. 
With the first leap, the dumb bells are swung back, 
(Fig. 14, A,) but at the second leap, they are carried 
to the upward position. 

153 



B. 

Body Movements » 

In the dumb bell exercises which have been described 
thus far, the limbs have been especially called into 
activity, and they embody to a considerable degree the 
body movements, especially with the arms. Physiolog- 
ical considerations render it important that a thorough 
exercise of the muscles of the back be provided for, and 
for this purpose we describe some amusing exercises. 

1. The Twist Swing is a 
simple exercise, and is exe- 
cuted from the apart position. 
The dumb bells are held as 




seen in Fig. 15, hands close 



to each other ; they are car- 
ried in a swinging manner, 
first to the right, then to the 
left, accompanied by a twist- 
ing of the whole body. 
After a short time, the dumb 
bells can be held at a greater 
distance from the body, which 
will make the trunk-twisting 



Fi^re 15. 



2. The Bow Swinging, 
{Fig. 16.) must also be executed from the apart posi- 
tion, and with It the upper part of the body must be 
bent forward; the aims hang down, the thumbs 
towards each other, and the dumb bells are swung In a 
large semi-circle to the right and to the left, as seen 
in Fig. 16. The whole body follows the motion of the 
dumb bells, by turning first to one side and then to the 
i>ther. The feet twist themselves at the same time In 

154 



this manner : with the bow spring to the left, the 
point of the left foot turns to the left ; and with the 
bow spring to the right, the point of the right foot 
turns to the right. The curve swept by the dumb bells 
extends from near the floor as high as the head. 




Q 






Figure 16. 

3. The Bow Mill Exercise. The apart position 
is taken, from which the dumb bells are made to 
describe a circle, the circumference of which shall be 
as near as possible to the floor, and as high up on the 
right as possible, and thus is followed by another circle 
of the same description to the left. 

4. The Transfer of Dumb Bells. This is an 
entertaining and effective exercise, which is made plain 
by a study of Fig. 17. The far-apart position is taken ; 
the dumb bells are removed from left to right, and right 
to left, as far as possible. 

Takmg up and putting down the dumb bells : this 

155 




may appropriately follow the preceding exercise, and 
may be used at any time when in the course of his 
exercises the pupil wishes to put his dumb bells down. 
One^ by a spring changes his position from the locked 
to the apart position, and with a bending movement of 
the body at the same moment, places the dumb bells 









Figure 17. 

crossways before him, (Fig. 17 c.) He returns at 
once with a spring into the locked position, D, body 
erect. Taking up the dumb bells, occurs In a similar 
manner, by a rapid change from the apart to the locked 
position. 

6. The Stamping Ex- 
ercise, (Fig. 18,) is exe- 
cuted from the apart posi- 
tion, with the body bent 
forward; the arms are 
drawn back and thrust 
forward alternately, as 
illustrated in Fig. 18. 

7. The Wood Sawyer 
is an exercise of an amus- 
ing nature. From the lock 
position (with the dumb 

Fi^relS. ^^^ 




N 



bells held In the upward pointing position) spring to 
the apart position, and bring the dumb bells down to a 
point between the legs. The dumb bells are then 
swung up again and at the same time the apart posi- 
tion is resumed. Time 2-2. (F!g, 19.) 

re' ">•:::>;•■) 8. The Up and Down 

// [i:^] " Spring Exercise is similar 

// / to the preceding one. The 

•^''- ■"* pupil springs into the apart 

position, whilst also assuming 
the squatting position ; and 
the dumb bells are laid at 
either side of the feet. From 
this position he springs up 
into the erect ones, carrying 
up the dumb bells to the 
position indicated in Fig. 19. 
We close this series of 
exercises with the Rocking 
Leap, (Fig. 20.j to accom- 
plish which one must have 
already acquired considerable 
agility. The position is 
plainly indicated in the cut. 
The left foot is forward at point c ; the dumb bells are 
held in the horizontal forward position ; the two arcs 
of a circle are described in succession, first by the 
left foot from c to a, followed almost simultaneously 
by the right foot to B ; the right foot then becomes 
the forward one. Whilst this change of position is 
being accomplished, the dumb bells are drawn in as 
indicated by the dotted line, and thrust out again as 
soon as the change is accomplished. One performs 




Figure 19. 



14 



157 



this movement from right to left, and from left to right. 
It is a beautiful exercise. 




Figure 20. 

c. 

Special Importance of these Dumb Bell Exercises. 
Laxity of the hip, abdomen and back. Is a more fre- 
quent cause of diseases affecting the liver, stomach and 
bowels, and of hysteria and hypochondria, than Is 
usually supposed. To preserve these organs In health, 
and to cure them v^hen diseased, these muscles must 
be thoroughly Invigorated. This Is most effectually 
accomplished by the exercises given In this chapter. 
They are highly recommended by physicians for the 
removal of constipation, piles, dyspepsia, flatulency, 
Intestinal rheumatism, c&c. For the sedentary they 
are especially valuable, as they are frequent subjects of 

these diseases. 

158 



CHAPTER V. 

llcstnctions in the use of Dumb Bells ^ to he observed by 
Invalids. 

Invalids should calculate closely the amount of exer- 
cise they can bear. They should also be careful in 
selecting what is adapted to their wants. It will be 
well for them to consult their family physician on this 
point. Physicians of late years have not only given 
attention to gymnastics as a means of preserving 
health, but they also prescribe them for relieving and 
curing many diseases. To them it will not be difficult 
to designate those which must be avoided, and such as 
will answer the requirements of the patient. 

Our dumb bell exercises have particular reference 
to pulmonary and abdominal diseases. Of the former 
Prof. EiCHTER observes, that '' Gymnastics may prove 
a valuable remedy; or, they may do great injury." 
Where there exists tubercles in the lungs, expansion 
of the thorax is important ; where asthmatic disease 
exists, in which the lungs tend to enlarge beyond their 
normal size, contraction is desirable. To both these 
conditions, gymnastic exercises are applicable. 

Dumb bell arm exercises, with deep inhalations for 
enlarging the upper part of the chest, can be recom- 
mended where tubercles have begun to form. Where 
the adhesive state has been reached, great caution is 
necessary, in order to avoid laceration or hemorrhage. 
They should not be continued so as to produce palpi- 
tation of the heart, or congestion of the lungs. Where 
tubercles are far advanced, no exercises which call into 
action the muscles of the thorax should be used ; but 
those which affect the lower part of the arm, or at 

most the bending and stretching exercise for the upper 

169 



part of the arm, all these must be executed very 
slowly. The following succession may be observed : 

1 . The Hand Exercises, in a position that will not 
produce too much exertion — the ohlique doionward 
position. 

2. The following from among the Elbow Exer- 
cises : 

A. The bending and stretching of the lower part of 
the arms : first, in the hanging down position ; then in 
the oblique ; and lastly in the horizontal position. 

B. The lower arm circling ^ (Chapter iii, B, B,) 
first with hanging down, and then with raised elbows. 

C. The up and down changing of the dumb bells, 
(Chapter III, B, 3.) 

3. The following from among the Arm Exercises : 

A. Carrying the dumb bells up to the oblique, and 
then to the horizontal sideways position. 

B. The how swing exercise, from the hanging down 
position. 

c. The cloak exercise. 

D. The mill revolving. 

E. The tunnel circle. 

These exercises must be brought into use gradually, 
as the patient is able to bear them ; and difficult ones, 
affecting the chest, must not be introduced until these 
have produced considerable relief. For tuberculated 
lungs, the chief benefit is afforded by such training as 
shall increase the inhalation. 

Dumb bell exercises must not be practiced by per- 
sons having diseases of the heart,' or blood vessels ; 
and all exercises which have a heating tendency, should 
be avoided by those suffering with diseases of the blood. 

In affections of the brain and spine, such of those 

160 



movements, as would be prescribed by a judicious phy- 
sician, will prove valuable. 

The prejudice against gymnastics for those who have 
rupture, is not well founded. As a laxity of the 
abdominal muscles often predisposes to this disease, so 
exercises which invigorate these muscles, tend to con- 
tract the abdominal ring, and even to close it. Al- 
though exercising without the advice of a physician is 
not recommended in these cases, yet a slow execution 
of those movements which twist and bend the body, 
together with those which call into action the muscles 
of the thigh and abdomen, may generally be indulged. 



CHAPTER VI. 

Series of Dumb Bell Exercises for Ordinary, Every Day 

Use. 

In selecting a group of dumb bell exercises which 
shall be adapted to meet the denaands of daily life, it 
is necessary to obtain such a combination of series as 
shall tend to develop all the muscles of the system. 
By this it will be understood, that such a selection is 
to be avoided as would tend only to develop isolated 
groups of muscles. Adults, especially, will need to 
arrange their exercises, so that action and development 
may take place with the muscles connected with the 
abdominal and respiratory organs. 

Those who have taken pains to acquaint themselves 
practically with our directions and disciplines of the 
dumb bell exercises, will find It easy to arrange the 
exercises according to their requirements. However, 
we will take occasion to arrange a few series. In order 
to indicate what are the right combinations for reaching, 
14* 161 



through their use, a full, harmonic, physical develop- 
ment. 

A. 

A Lesson for Beginners, 

1. Raise the dumb bells from the hanging down to 
the ohlique sideways position and back again, four to 
six times. 

2. The same movement, but carried up as far as the 
horizontal sideways position, four to six times. 

3. The exercise named the cloak; vrhen the dumb 
bells are being swung back, rise on the toes, six to 
eight times. 

4. Draw up the dumb bells as far as the arm-pit, 
and then carry them downwards to the hanging down 
position. As they are drawn up^ the legs take the 
sinking bend position ; and as the dumb bells are 
brought down, the exerciser takes the straight stretch 
position. Eight to ten times. 

5. From the position designated In Fig. 18, carry 
the dumb bells through the bow swinging exercise, 
{Fig. 18, D, B.) This is to be done six or eight 
times, and connected with the straightening of the 
upper part of the body, and also with putting down 
the dumb bells as described in Chapter lY, B, 5. 

6. In 3-3 time : From the hanging down position, 
raise the dumb bells to the horizontal sideways position, 
as in Fig. 3. Carry them to the horizontal forward 
position, {Fig. 4,) and return them to the hanging 
down position. Six or eight times. 

7. Time, 4-4. From the locked position with the 

arms as in Fig. 12, move Into the apart position, and 

accompany the movement with carrying the dumb bells 

in the horizontal sideways direction. Return to the 

162 



loched position, drawing back the dumb bells, from 
four to six times. Repeat this exercise in 3-3 time, 
with a spring into the locked position, four to six times. 

8. SinJcing bend of the leg, as described in Chapter 
iv. A, 5, A. At the same time the arms are raised to the 
horizontal sideways iposition, (Chapter iii, A, 1.) Three 
to four times. 

N. B. — Finish this series of exercise by commenc- 
ing with number eight, and returning to number one, 
executing each exercise once only. 

B. 

A Lesson for those who are Somewhat Advanced. 

1. Charging of the dumb bells up and down, Chap- 
ter III, B, 3. Eight to ten times, 

2. The thrtcst strike; in such a manner that the 
spring into the apart position occurs with the swinging 
up of the dumb bells ; and the spring into the locked 
position occurs with the downward swing of the dumb 
bells. Four to six times. 

3. Each arm and Loth arms, in alternation, are bent 
to the various angles, illustrated in Fig, 5, c, D, E. 
Three or four times. 

4. Forward step; walk with falling out position, 3-3 
time. Chapter iv, A, 1, and arm thrusting, six times 
to the left and six times to the right. 

5. Double leap; Chapter A, 3, united with stretch- 
ing out the arms in the oblique sideways position. 
Four to six times. 

6. The transfer of dumb bells, {Fig. 17.) Ten to 
twelve times. 

7. Leg beat, towards the hand, (Fig. 11, F.) Six 

times to the left and six times to the right. 

163 



8. Thrust throw ^ with sally, {P^g* 14.) Six to 
eight times. 

N. B. — Same as the previous N. B. 

C. 

A Lesson for Pupils still more Advanced, 

1. Shoulder trials united with the sally : falling out 
position, Chapter iv. A, 8. Eight to ten times. 

2. Sinking bend; {Fig, 13 ;) more especially upon 
one leg, united with the thrusting out of the dumb bells. 
Three to four times. 

3. Wood Sawyer. Eight to ten times. 

4. Knee spring, with horizontal position of the arms. 
Four to six times. 

5. Bow mill, {Fig, 16, 5.) Three times from left 
to riio-ht and three times from ri2:ht to left. 

6. The last exercise, Chapter iv, A, 4. Transition 
into the apart position, enlarging it ; springing back 
each time into the locked position, united with lifting 
up and down the dumb bells with outstretched arms. 
Four to six times. 

7. Lower arm circling with raised elbows, {Fig, 8,) 
swinging six times from forward to backward and six 
times the other way. 

8. Rocking leap; with arm thrusting to left and 
right. Six to eight times. 

N. B. — As before. 

Every one is enabled, through the simple indications 
given in Chapter iii and iv of our dumb bell instruc- 
tor, to select that which is best adapted to his wants 
and that which he enjoys most. With his own Inge- 
nuity he can arrange such a series of exercises as will 
prove Invigorating. 

164 



THE 



PANGYMNASTIKON; 



0B» 



All Gymnastic Exercises broaglit wittiin tlie Compass ot a 

Single Piece of Apparatus, as the Simplest Means for 

the Complete Development of Muscular 

Strength, and E^ndurance, 



BY 



3D. a-- hsj:. scm^EBEE,, is/r. id. 

Director of the Medical Gymnastic Institution at Leipsic. 
Illaistrateci with. 107 ^V^^ood. Cu.ts. 

TRANSLATED FROM THE GERMAN BY DID LEWIS, M. D. 



Kote by the Translator. — It is hardly fair to call this a translation, so much 
has it been condensed. But I am coulideut the form in which it is presented 
will prove more acceptable to the American mind, than would a faithful, full 
translation of the elaborate ori<^inal. It should be mentioned that not only 
have considerable chapters been omitted, but some additions have been 
made; all of which is most respectfully submitted. 



FOUTHCOM^HNTG 

Clironic maladies are found in nearly every American family. "Weak 
Bpines, lungs and stomachs are well-nigh universal. Oceans of drugs have 
not improved us. A desire for restoration and a conviction of its possibility 
are general. 

No thoughtful mind can study the great Swede without the undoubting 
faith that in his philosophy is found the hope of invalidism. The loss of 
balcMce in muscle and in the circulation of the fluids^ which is the essential 
condition of all chronic disease, is, with the most complete directness and suC" 
cess J overcome hy the. Swedish Movement Cure. 

Within three years I shall publish Five Works devoted to the Movement 
Cure Treatment of Chronic Maladies : — 

"Affections of the Organs of the Chest, with their Treatment 
BY the Movement Cure." 

"Affections of the Organs of the abdomen, with their Treat- 
ment BY THE Movement Cure." 

"Spinal Curvatures and other Deformities, with their Treat- 
ment BY the Movement Cure." 

"Affections of the Sexual System, with their Treatment by . 
THE Movement Cure." . « 

"Affections of the Nervous System, with their Treatment by 
THE Movement Cure.»> 

The first of these works will be issued before the close of the present year. 

Each of the forthcoming books will contain from two to three hundred cuts. 
The explanations and directions will be made so simple, and the illustrative 
cuts so numerous and complete, that any home may become a Movement 
Cure for the restoration of its invalids. 

My heart is filled with the hope that through these works, thousands who 
have vainly sought relief in medicines and journeyings, may escape their 
sufferings, and again enjoy the many blessings of our earthly life. 

Most Respectfully, 

DIG LEWIS, M. D. 



INTEODUCTION. 

We welcome German gymnastics as an earnest of a 
revival of the ancient, German, national spirit. Du- 
ring the long centuries of the dark ages, the Germanic 
soul struggled with ignorance and superstition ; culmi- 
nating at length in the "^'Thirty Year's War," during 
which, four-fifths of the German people were destroyed, 
and numberless towns utterly annihilated. At last, 
the worst of all possible results befel the German 
nation, in the suffocation of its national life. Until the 
year 1618, the German national spirit still existed, 
though restrained in its manifestations. There was a 
noble consciousness of physical and spiritual strength. 
This consciousness had been preserved through the 
mihtary habits of the people. 

Arms were kept in every house. Target shooting 
was universal. Women and children became com- 
rades in arms. Physical vigor was an object of gen- 
eral emulation. Every house in town and country had 
its bath-room ; organized and incorporated bodies 
superintended the bath. They were known as the 
''Society of Bathers." Numberless sports were intro- 
duced, and receiv^ed the patronage of the government. 
The present English habits are to some extent a reflec- 
tion of the German life during the period of whicli we 

167 



speak. Of all these beautiful blossoms of the German 
national life, none survived that dreadful vrar. During 
a long reign of terror, this noble people was over- 
whelmed by hordes of foreign tyrants, who reduced 
the German nation to a shrivelled, timid, narrow-minded 
people, smirking and bowing down to foreigners. A 
long, long time elapsed ere a few small flames began 
to kindle In the mass of smouldering ruins. In whose 
depths the national spirit of olden time had yet contin- 
ued to glimmer and glow. Two centuries passed, 
before the regeneration of the German national life 
could commence. All praise to God, the present gen- 
eration has crossed the threshold of the new era. The 
new creation received Its noblest impulse through the 
priceless labors of Gutsmuths, Jahn, Elselen, Spless 
and their fellow workers, who inaugurated the present 
gymnastic revolution. 

Gymnastics are therefore not a mere passing thing 
of fashion, but a renovated, enobled instinct or germ, 
from the old, yet vigorous root of the ancient German 
national life. 

Man may Indulge lofty conceptions and aspirations, 
but without physical vigor he must ever prove a very 
imperfect being — a tree which bears forced blossoms 
and dwarfed fruit. What is true of the individual is 
true of a nation. 

What the primary school has accompHshed for the 
intellectual life of the nation, the gymnasium is achiev- 
ing for its physical life. The primitive and aimless 
field sports no longer sufiice. The intellectual life of 
the nation having reached a higher plane, system and 
science are demanded for Its physical development. 
Besides, the demands made by a higher mental culture 

168 



are so manifold and absorbing, as not to allow suffi- 
cient time for the primitive exercises which belong to 
field-sports. 

The Pangymnastikon. 
In this work, it is my purpose to present the claims 
and elaborate the uses of the Pangymnastikon^ so called 
because it possesses the advantages of all other gym- 
nastic apparatus. I would not underrate the value of 
other apparatus and modes of exercise. Holding the 
position of president of one of the oldest and most 
advanced gymnastic clubs in Germany, and deeply 
impressed with the importance of constant variety and 
change in apparatus and exercises, I offer the Pangym- 
nastikon, not as a full response to the public demand, 
but as the most complete '^multum in parvo" in the 
gymnastic field, and as most admirably adapted to the 
wants of those who cannot avail themselves of the 
advantages of a gymnastic institution. To all such it 
is a God-send. 

Special Claims of the Pangyjvinastikon. 

It is comparatively easy to devise gymnastic exer- 
cises which shall interest a social class, enlivened by 
music. But what shall those do, who, finding it 
inconvenient or disagreeable to visit the gymnasium, 
would cultivate muscle and vigor at home ? In the 
absence of social stimulus and music, the exercises 
themselves must possess peculiar fascination. If, in 
addition, they bring every part of the body into varied 
action, giving the left arm, shoulder — the entire left 
half of the body as much and as varied exercise as the 
right, we should have the model home gymnastics. 

The Pangymnastikon meets these indications more 
15 . 169 



successfully than any other apparatus yet devised. 
While the first exercises of the first series are simple 
enough for children, the last exercises of the last series 
are beyond the reach of all except those who have a 
favorable composition, and are very much In earnest. 
For clergymen, ladies and many others, who would 
carry on the work at home, this Invention is the most 
complete means Imaginable. 

Desceiption of the Pangymnastikois^. 
Two large hand rings suspended from the celling by 
ropes, which, running through padded hooks, are car- 
ried to the walls. Two other ropes extend from the 
walls directly to the hand rings. A strap with a stir- 
rup Is placed In either hand ring. By a simple 
arrangement on the wall, the hand-rings are drawn as 
high as the performer can reach, or let down within a 
foot of the floor ; or at any altitude they can be drawn 
apart to any distance. The distance between the stir 
rups and rings can be likewise varied. The usefulness 
of the Pangymnastikon depends upon the facility with 
which these changes can be made. The rings must be 
raised, let down, drawn apart, the stirrup straps 
changed, or removed altogether from the rings, each 
and all with a single motion of the hand, and in a 
moment. There are various simple mechanical con- 
trivances by which these multifarious changes can be 
made. An Ingenious mechanic can scarcely be at fault. 
I will suggest that In splicing the ropes Into the rings, the 
splice should be long and drawn close ; else giving way, 
an unpleasant surprise may occur. The ropes should 
run through strong, padded hooks at the ceiling, which 
are fastened on the upper side of the timber with thick 
nuts. The fastenings on the wall must be made secure. 

170 



The ropes with which the rings are separated, should 
be armed with wrought-iron snap-hooks, which can be 
caught into wrought-iron rings, which have been firmly 
lashed into the suspension rope, at the point where it 
connects with the hand ring. The stirrup straps must 
be of very strong white leather, with edges so rounded 
that the pants will not be worn. In shortening the 
straps, a buclde should not be used, for, in removing 
the straps from the hand rings, much time would 
thereby be lost ; nor should a simple hook be employed, 
as the leather is liable to give way, and the hook to 
slip out. A brass H, with one side sewed into the end 
of the strap doubled, and the other slipped through 
slits in the body of the strap, is a perfect thing. With 
this simple contrivance, the strap can be altered or 
taken out altogether in a second, and can never give 
way. The stirrups should be very strong, with ser- 
rated bottoms, and fastened into the ends of the straps 
with strong sewing and copper rivets. 

The Pangymnastikon cannot be put up in an ordi- 
nary gymnasium ; the ceiling is too high. The best 
height for the ceiling hooks is twelve feet ; a ceiling 
as low as eight feet will do. The apparatus can 
be used, however, in a gymnasium, or in an open 
yard, by the erection of a simple frame work. If sus- 
pended in an ordinary gymnasium, from a ceiling eight- 
een or twenty feet high, a large number of the most 
valuable exercises cannot be performed advantageously,* 

* If the mechanic has difficulty in understanding- the processes of manu- 
facturing the article, he may obtain full explanations by addrcssins^ Dr. Dio 
Lewis, Box 12, Boston, jMass., whose manufacturer Avill send full particulars. 
Persons who would prefer to obtain the Panf^ymnastikon at the factory in 
Boston, can address Dr. liCwis, who has them so made that they will not 
give out at any point, even after being' used for years in the roup^hest manner 
and by the heaviest men. Made thus, handsomely finished, and boxed ready 
for shipment, the cost is ^10, which is very cheap. Directions for puttinij it 
up in any room, even a parlor, without marring- the ceiling or wall, will be 
sent with the apparatus. It can be easily removed out of the way in a 
moment when not wanted. Four larye sheets of ruts will be sent with it. Th© 
heiglit of ceiling and width ). room must be hcui to Uf. 

171 



Uses and Value of the PANGYMNASTiKOisr. 

Upon a close examination of the Pangymnastic exer- 
cises, the conviction will be forced upon all, that by 
no other means can such a variety of valuable exer- 
cises be reached. 

A vain boasting over muscular strength is vulgar, I 
regard with disfavor the cultivation of mere strength^ with- 
out a noble carriage^ freedom^ security, agility and grace. 
Still less do 1 approve of a mere display of feats. But 
vrhat thoughtful person can reflect upon the objects of 
human life, v^ithout seeing that not only is the highest 
development of the muscular system a great advantage 
to those v^ho follow mechanical occupations, but of 
vital importance likewise to those who fill the ranks of 
intellectual life, and who require as a condition of suc- 
cess, good health and strong vitality. Only a whole 
man is capacitated to perform in the best manner the 
tasks of life. Is it not an aim worthy our highest 
efforts to develope our whole being to its fullest capac- 
ity? To carry forward to full fruition those germs, 
which, like the slumbering buds of a plant, exist 
within us, awaiting the period of their development and 
ripening. That which man is in himself, that which 
he possesses in his own person — his intellectual and 
physical capabilities, constitute his only permanent, 
reliable capital ! If then a method is opened for the 
development of his physical strength, not at the cost, 
but to the advantage of his intellectual powers, would 
he not prove himself a simpleton if he refused to follow 
such a path ? 

The anatomist, in examining the exercises here intro- 
duced, will not fail to discover that each and every set 
of muscles has received studied attention, while at the 

172 



same time the general development of the man has 
been kept In view. 

This universal development is especially provided for 
in the Pangymnastikon by the union of the stirrups 
v^ith the rings, from which results an infinite combina- 
tion and variety of exercises. The main value of the 
Pangymnastikon rests upon this union of the stirrups 
with the rings . I believe the gymnasium receives In this 
apparatus a larger circumference than Is offered by all 
other gymnastic utensils combined. 

The muscles of the lower part of the body, and the 
nape of the neck, are more thoroughly trained than by 
any other means. The extensor muscles of the fin- 
gers, hands, arms and legs, which are never brought 
Into vigorous play with other gymnastic apparatus, 
enjoy, in the use of this apparatus, full play. The 
rotatory and diagonal movements of the muscles, which 
are particularly effective in the production of symme- 
try, figure prominently. 

Pangymnastic exercises derive great advantage from 
the fact that the points of support as well as the points 
of grasp are moveable, whilst ordinarily these points 
are fixed. The advantage of the Pangymnastikon Is, 
that these points are fixed through a varied action of 
the muscles. This compels an almost Infinite multipli- 
cation of the direction and manner of muscular exertion.' 

The Pangymnastikon, as I am convinced by a wide 
experience, possesses strong attractions to lovers of 
gymnastic exercises, on account of this great variety, 
and the graduated diflficultles to be overcome. It will 
everywhere prove a source of unlimited Interest in 
private houses. 

Nothing could be more admirably adapted to ships, 
15* 173 



where Invigorating exercises are greatly needed to pre- 
serve health and to prevent sea sickness. 

The Pangymnastikon is therefore to become the 
means of an unlimited generalization of the gymna- 



sium. 



The pupil must observe the gradual method of 
advancing. Beginning with the most simple, and at 
last reaching the most difficult. He must proceed from 
exercise to exercise, from degree to degree, from series 
to series. 







FIEST SEEIES. 
1. Shoulder Swing, forward and hackwai'dy 
four^ six, or eight times. 
Rings at the height of the head. The swing motion 

174 



^g 



IS obtained by springing from the floor, and a continued 
effort of the legs. 

Fig. 2. Elbow Swma, forward and backward, four y 
six, or eight times. 
Rings high enough for the body to hang straight, 
the body being supported by the elbows. Swing the 
same as in Fig. 1. 




Fig. 3. Hand Swing, forward and backward, fo^ir, 

eight, or twelve times. 

Elno-s so hio-h that the feet will not touch in swln^^- 

ing ; with the arms straight. 

175 



Fig. 4. Hand Swing Sidewise, fouvj eighty or 

twelve times. 

Rings same as in the last. The swinging which Is 

sidewise, is carried on by efforts of the legs and arms. 

This exercise operates happily by enlarging the chest. 




Fig. 5. Standing Inclination, forward and hack- 
wardy two ^ four ^ or eight times. 
Rings as high as the chest. Seize the rings as shown 
In the cut. The feet remain at one place, simply turn- 
ing on the toes as the person falls forward, and on the 
heels as he falls backward. In falling forward it is 

176 



well, for beginners especially, to keep the arms in the 
attitude seen in the cut. 



The legs must not be bent. 



/ 



// 


It 


// 


ft 


// 


1 


// 


// 


// 


// 


// 


// 


fl 


// 






1 


If 




1 







Fig. 6. Standing Inclination Sidewise, two^ 
four^ or eight times. 
Eings and grasp the same as in the last. The 
inclination of the body is exactly to the right and left 
alternately. The arms remain in the position shown. 
The body remains inflexible. 



Fig 



7. Tunnel Circling, with Shoulder Support, 

four^ eighty or twelve times. 

Rings a hand's breadth below the height of the 

shoulder. Arms put through the rings ; feet do not 

The exercise consists in circling 



leave their position. 



177 




the body around, 
from left to right and 
from right to left, the 
same number of times 
each way. From all 
parts of the circle, 
the body faces in the 
same direction. The 
body must not be 
allowed to bend in 
the least. 






/ 



'-II 






r:j^^J 




Fiffure 7 





Figure 9. 



Fig. 8. Tunnel Circling 
with Hand Grasp ^ two^ 
four^ or six times. 

Rings at the height of the 
shoulder. The rings being 
taken In the hands, the circle 
Is larger and the muscular 
exertion greater. The lower 
the rings are placed, the 
greater will be the muscular 
exertion. The body must 
not be allowed to turn upon 
Its axis. The arms must be 
kept bent just as seen In 
the cut, except at the ex- 
treme bacl^^^ard Inclination, 

where they may be allowed 
179 



to stretch out at their full length for a moment. As 
in all other similar exercises, the circling must be the 
same number of times each way. 

Fig. 9. Finger Stretched Position, one^ two, 
or three times. 
EIngs at the height of the shoulders. One takes 
his position between them. He puts his hands through 
the rings, spreads the fingers^ out as far as possible, 
and brings their back surfaces against the upper part 
of the rings. Without changing the location of the 
feet, and with the body kept unbendingly straight, he 
makes an inclination backward as If he would permit 
himself to fall. The resistance against the loss of 
balance comes from the outstretched fingers, which 
must be so held as to press equally against the ring. 
This Is a difficult exercise at first, but brings the exten- 
sors of the fingers into action as nothing else will. 




Fig. 10. Chest Stretched Position, during two, 
four, or six inhalations. 
EIngs one foot from the floor. Grasp from the out- 
side as shown In the cut, arms exactly perpendicular. 

180 



Legs straight, supported on the points of the toes. 
The rope must touch the shoulder. One hand can be 
lifted, and the weight of the body supported by one 
hand, though this exercise belongs to the second series. 




Fig. 11. Bags: Stretched Position, during two, 
/our J or six inhalations. 

Rings same as in 
the last. Grasp 
with the spoke grasp 
from the outside, in 
such a manner that 
the rope is brought 
close behind the 
shoulder joint, and 
the shoulders braced 
against the rope. 
The ropes perpen- 
dicular, while the 
body is kept rigid, 




with the chest arched upward. 
16 



181 



Fig, 12. Side Stretch Position, during two ^ four ^ 
or six inhalations. 
Elng still one foot from the floor. The hand seizes 
the ring on the outside with the spoke grasp, the rope 
touching the front of the shoulder. Arm exactly per- 
pendicular. Body otherwise just as represented. 




Fig. 13. Arm Hang, during one^ two^ or three inha- 

lations. 
Eings a little higher than the shoulders. Bend the 
forearm on the arm, and push the elbows through the 
ring as far as possible. Hold the body in the position 
shown in the cut. There should be no swinging. 

Fig. 14. Support Hang, during two, four, or six 

inhalations. 

Rings as high as the breast. Hands take hold from 

the outside with the support grasp. With a little 

spring the body can be lifted into the position seen in 

182 




the cut. Beginners, with but little muscle, had better 
hang the rings no higher than the abdomen. Back 
straio;ht and rio;id. Chest arched forward. Feet 
locked. Body held still. 

Fig. 15. Side Hanging, with bending of the Hips, 
two J four^ or six times. 
Height of the ring and position of the two arms, 
the feet and the hips are well shown. The hips are 
drawn upward and allowed to fall, as suggested in the 
dotted line. 

Fig. 16. Perpendicular Foot Bending and 

Stretching, /m?/i the Shoulder Hang, eight, 

twelve, or sixteen times. 

Rings as high as the head. Place the arms firmly 

in position and hold the body still. Toes are stretched 

183 





down as near the 
floor as possible, ^^^ 
and drawn up near 
the ankle. 

Fig. 17. Leg 
Twisting, from 
the shoulder hangy 
eight J twelve^ or 
sixteen times. 

Position same as 
in the last. Turn 
the toes slowly and 
vigorously outward 
and inward. 



184 





Fig. 18. Leg Spreading, from the Shoulder Hang. 
Position same as the last two exercises. The legs 
are thrown out exactly sidewise and with great vigor. 
The position of the feet when In contact and when, 
separated Is well shown. 

Fig. 19. Knee Lifting, from the Shoulder Hang. 
EIngs In the same position. In this and the follow- 
ing three exercises, the hands seize the ropes close 
above the rings. By this means, a more concentrated 
exercise upon the corresponding muscles of the legs Is 
secured. The knees arc drawn up as high as possible. 
Those who are muscular and flexible, can carry the 
knees as high as the chest. 

16* 185 



Fjd 








Fig. 20. HoRizoNTAii Leg Eaising, from the Should 
der Hang, two, four, or six times. 
Rings, hands and body in the same position as in 
Fig. 19. The legs are kept perfectly straight, and 
they are raised as shown in the figure where they are 
held for a moment. 



Fig. 21. Horizontal Leg Spreading, from the 
Shoulder Hang. 

The body and hands continue in the same position, 
except that here and in the next exercise the rings 
may be placed a little lower, perhaps as high as the 
shoulder. The legs are raised exactly as in the last, 
and being thus held they are carried apart as in the cut. 
Do not fail to keep the legs straight. 

186 








\ v>::::::::- 




Fig. 22. Knee Ex- 
ercise, from Hori- 
zontal position 5 two , 
three, or four times. 
Same position of the 
body and hands as in 
the last. Legs as in 
Fig. 20. Then they 
are bent at the knee to 
an acute angle and back 
again. 



7 



187 




Fig. 23. SusPENSioisr from Spread Arms^ six, eighty 
or ten inhalations. 
Rings sldewise, high enough to suspend the body 
from them. Head erect ; back straight ; legs straight 
and close together ; feet at right angles. 

Fig. 24. Stirrup Crossing, ybz^r, six, eight times. 
Rings as high as the hips. Support grasp from the 
inside. Legs cross each other, so that each alternates 
before and behind the other. Hold the rings so that 
they will not partake of the movement. Count as one 
in this and similar exercises, the movements of both 
legs. It will be self evident, that to stand in the stir- 
rups without movement, develops varied muscular 

188 




action in the legs and feet. 
It will be observed that the 
toes only, rest upon the stir- 
rups. For obvious reasons 
the feet should not be pushed 
through to the heels. 

Fig. 25. Stirrup Spread- 
ing, two ^ four ^ or six times. 
Rings as high as the waist. 
Support grasp from the out- 
side. Move the legs side- 
wise rapidly. Keep the 
rings in their place. 



189 







w 



A 



I 'I 

' I! 






"---.^ 'W-^*"^ 




Fig. 26. Swinging in Stirrups, four, eight, or 
twelve times, 
EIngs as high as the waist or chest. Support grasp 
from the Inside. Swing as upon any ordinary swing, 
when standing. 

Fig. 27. Suspended Eunning in the Stirrups. 
EIngs and stirrups as In Fig. 26. Make the same 
motions of the legs as In running. As the legs pass 
each other they should be close together. 



Fig. 



the 



28. Stirrup Standing Inclination, in 
Elbow Hang, four, six, or eight times. 
Standing In the stirrups, the rings are placed as high 
as the shoulder. Arms as seen In the cut. The body 
Is thrown vigorously forward and backward. 

190 



\F27 




Fig. 29. Sitting 
Down in the Stir- 
rups, two, four J or 
six times. 

Standing in the stir- 
rups, the rings are 
placed as high as the 
waist. Now sit down 
so as to touch the heels. 
In rising, use the legs 
alone, simply employ- 
ing the arms to steady 
the body. 





Fig. 30. Knee 

CHARGINa IN 

THE Stirrups, 
four^ six J or 
eight times. 

Standing In the 
stirrups, the rings 
are placed as high 
as the chest. 
Charge out on 
either side just as 
represented In the 
cut. Make the 
stride as great as 
possible^ 



SECOND SEEIES. 



Fig. 31 . Chest Expanding, with Letting Down, 

two, four, or six times. 

Rings at the lowest point. Arms« perpendicular. 

Body straight ; supported at the feet on the points of 

the toes, and with the hands seizing the rings as seen 

in the cut. Bend the elbows and let the body down 

slowly. Raise it again slowly. The arms do nearly 

all the labor. 

192 



Fig. 32. Half Lying, with Lifting by the 
Arms, two^ three ^ or four times. 

Rings as high as the chest. Seize the rings from 
the outside with the support grasp, and bring the body 
beneath the rings in an almost lying down position. 
Keep the body and neck in a straight line rigidly. 
Now draw the chest up to the rings, and let the body 
down again to the full length of the arms. 



i: 33 





Angular Support Hanging, during 
two^ four^ or six inhalations. 
llings as high as the shoulders. Seize the rings 
from the inside with the support grasp, and spring into 
the position seen in Fig. 14 ; then let yourself slowly 
down into the position of Fig. 33. Head erect, chest 
thrown well forward, back straight, legs close together. 

194 



Fig. 34. Down Thrusting of the Locked Hands 
ON THE Back, four^ six, or eight times. 
Rings as high as the shoulders. Stirrups touch the 
floor. Tips of the toes in the stirrups, heels together, 
and resting firmly on the floor. Arms thrust through 
the rino-s, and hands locked on the back. Thrust the 
hands downward, and draw the shoulders backward so 
that the tips of the to.es will be raised by stirrups. 

j:js 





FisvLTQ 30. 



Fio;. 35. Body Turning in the Support Hang, 
one J two, or three times. 
Eings at the waist. Seize the rings from the inside 
with the support grasp. The straightened body sus- 
tained by the hands is turned from side to side, the 
upper part one-eighth of a circle and the lower part 

one-fourth of a circle at each swing or turn. 

195 



Fig. 36. EiNG Lifting by the Shouldees, twoj 
four^ or eight times* 
Arms put through the rings, which then rest upon 
the shoulders. Stirrups reach the floor, toes are 
placed in them, hands grasp the ropes above the rings. 
Keep the heels firmly on the floor. Now by a vigor- 
ous raising of the shoulders you lift the stirrups, rais- 
ing the toes until you draw the stirrups away from the 
toes altogether. ^ J7 




Fig. 37. EiNG Lifting by the Arm, two^ four^ or 

six times. 
This exercise is the same as the last, except that the 
rings are placed on 'the middle of the arm, and the 
principal exertion is in the lower part of the body 
which seeks to resist the tendency of the stirrups to 
slip off the feet. 

196 




Figure 38. 

FiZ' 38. Chest Expanding, two ^ four ^ or m.x times. 
Eings as high as the chest. Adjust the stirrup 
straps so that when the rings are held out at arms 
length from the body, the stirrups will touch the floor. 
Put the feet into the stirrups as far as the heels. Take 
hold of the rings with the support grasp from the 
inside. Stretch out the arms in front of the body, and 
then, keeping the arms straight, carry them backward 
as far as possible. As soon as the straps are drawn 
tightly, the feet begin to offer a point of resistance, 
which may be increased to any desired degree. The 
body remains firm with heels upon the ground. 



Fig. 39. Back Stretching, two, four, or six times. 
Eings and stirrups same as the last, with the legs 



17^ 



197 




y-y-T 



198 



stretched apart. Hands seize the rings from the inside, 
(support grasp) and the arms are spread wide apart. 
They are kept straight, and brought together in front 
until they meet, overcoming as completely as possible 
the resistance offered by the feet. If the feet move, 
re-establish them before repeating the exercise. 

Fig. 40. Shoulder-Elbow Swing in the Stir- 
rups, four^ six, or eight times. 
Begin with the elbow-hang, the body inclined back- 
ward. Swing backward, sliding into the shoulder-hang. 
Swing forward and return to the elbow-hang. When 
swinging backward spread out the legs, and when you 
reach the extreme backward point bring the feet 
together again, and when swing- 
ing forward hold them together. 




Fig.U. 



Twisting Swing, oney 

two J or three times. 

Standing in the stirrups, the 

rings should be as high as the 

waist. Take hold of the rings 

from the inside with the support 

grasp, and rotate the body on its 

own axis from side to side until 

you reach a semi-circle. As the 

ropes cross each other, the straps 

are made to cross each other 

likewise, through the action of 

the muscles of the legs. The 

rotation ought not to go beyond 

_,a semi-circle, else it may become 



^^p irregular and injure the appa- 
\ ratus. 

199 




200 



Fig. 42. Nape Bracing Position, during two, four y 
or six inhalations. 
The rings are placed at their lowest position, or 
within a foot of the floor. A strip of wood is placed 
in the rings, and upon it some soft object like a cushion 
or shawl. The back part of the head is laid upon the 
cushion and the heels touch the floor. The body is 
arched upward and held in that position. 

Fig. 43. Drawing Up by One Arm in the Back 

Stretching Position, one^ two^ or three times. 

Rings as high as the head, though if the rings are 

placed a little lower, the action of the muscles will be 

greatly intensified. The two heels must rest on the floor , 




with the body nearly horizontal, and the arm straight. 

201 



The body Is to be kept straight and stiff, while with 
the one arm It Is drawn up as near as possible to the 
ring, and then It Is let down as slowly as possible. 

Fig. 44. Drawing Up by One Arm in the Side 
Stretching Position, one^ two, or three times. 
Position of the rings, arm and body same as In the 
last, except that In this. Instead of the two heels rest- 
ing on the floor, the outside of the lower foot rests on the 
floor. Holding the body straight, raise It without 
twisting, to the ring, and let it down slowly. 





202 



Fig. 45. Perpendicular Support, Head Down- 
ward, during two^ three ^ or four inhalations. 

Rings as high as the head. Seize from the outside 
with the hand grasp. Spring from the floor and turn 
a half summerset, reaching the inverted position. 
Each leg should rest against the rope on its own side, 
the rope being inside the ankle. The body must be 
kept straight. 

Fig. 46. Perpendicular Body Lifting with the 
Two Arms, two^ three^ or four times. 
Rings as high as you can reach. Seize from the 
outside with the hang grasp. Keep the body straight, 
and draw the head up as high as the rings, letting it 
down slowly. 




/ -^ 

Fig. 47, Hand and Foot Hanging, during one^ 
two J or three inhalations. 

203 



Rings are placed and grasped as in Fig. 45. Com- 
mence the exercise likewise in the same manner ; but 
when the body reaches the tm'ning point, put the toes 
in the rings. Bend the knees and body as seen in 
the cut. 




Fig. 48. SUMIVIEESET FORAYAKD AIST) BACKWARD, 

one^ twOf or three times. 
Rings as high as the head or shoulders. The first 
half of the movement is exactly like that in Figs. 45 
and 47 ; but unlike those, this one is completed. 
Tiu*ning completely over thus forward, immediately 
reverse and turn backward. 



Fig. 49. Angular Support Drawing, two, three, or 

four times. 

204 



Jl^^S 



Emgs at shoulder 
height, lift yourself into 
the position seen in Fig, 
14. Keep your back 
and legs straight and 
rigid, and lower and 
raise yourself as seen in 
Fig. 49. 



/7sa 





X 



Fig. 50. Raising THE 
Legs in the Sup- 
port Hang, two, 
three J or four times. 

Eino^s as hio^h as the 
hip . Support yourself 
as in Fig. 14, and raise 
both legs with Jcnecs 
unbent directly in front, 
keeping the legs to- 
gether until they form 
a right angle with the 

body. Keep them 
206 



while counting ten, and then let them down slowly. 




Fig. 51. Knee Raising in the Support Hang, 

three ^ four^ or Jive times. 
Rings, body, etc., as In the last. Raise the knees as 
high as possible, then thrust them down again with 
great force. 

Fig. 52. Horizontal Leg Spreading in the Sup- 
port Hang, two^ three^ or four times. 

Preparation and position same as in Fig. 50. 
Spread the legs as far as possible directly sidewise. 
Do not touch the floor between the spreadings. 

Fig. 53. Horizontal Leg Stretching from the 
Support Hang, tv)o^ three^ or four times. 

206 




When the legs have been brought into the position 
of Fig. 51, thrust them out forcibly into the position 
of Fig. 50. When thrust out make sure there is no 
bend of the knee. 



Fig. 54. Head Downwards, Feet Free, during 
four^ six, or eight inhalations. 
In this exercise one proceeds as in Fig. 45, except 
the feet and legs do not touch the ropes. The body 
is kept suspended between the ropes as indicated in 
Fig. 54. Care must be exercised that the rings do 
not swin;]^ in the slio;htest deo-ree. 

Fig. 55. Fall Hang in the Stirrups, four, eight, 

or twelve times. 

207 




Kings as high as the chest. Stirrups so they will 
swing clear of the floor. Seize the rings from the 
inside with the support grasp. One throws himself 
forward between the rings, with the back stretched so 
that a curve is formed by the body from the head to 
the heels, and the arms are parallel with the straps. 
Now by an exertion of the arms the body is thrown 
back between the ropes, and into an opposite and 
reversed position. This time the rings are suspended 
sidewise over the front of the body. 

In making this transition, the hang grasp with 
elbows beneath the hands is changed into the support 
grasp, with the elbows above the hands. This is 
partly accomplished through an upward action of the 

208 




elbow, and partly through the turning of the rings, 
the firm grasp upon which Is never relaxed. When 
going forward, one must pay close attention to the 
position of the elbows, as the arm and hand rotation 
may be a pronatory Instead of a suplnatory movement, 
in which qase the front position would be entirely dif- 
ferent from the one intended. This latter point Is 
Important. 



Fig. 56. Bow Bracing Hang, two j four, or six times. 

Standing In the stirrups the rings are chest high, 
and are grasped from the outside with the hang grasp. 
From the penpendlcular stretched position one lets the 
18* 209 




body fall backward until he reaches the position seeL 
in the figure. In returning to the perpendicular posi- 
tion one uses only the arms. 

Fig. 57. Falling Sibeavise in Stirrups, twoy three, 
or four times. 
With rings at chest height when standing in the stir- 
rups, they are from the outside grasped with the hang 
grasp. The straightened body lets itself down in a 
side wise direction, both rings before the chest, accom- 
panied by an inclination of the whole weight of the 
body in that direction. Thence with a drawing-in 
exertion of both arms he goes into the same position 
on the other side. 

210 








Fig. 58. Stirrup Crossing with Hand Eesist- 
ANCE, two^ ihree^ or four times. 
Measured from the stirrups the rings are at shoulder 
height. Grasp them from the inside with the support 
grasp, and hold them as far apart as possible, while the 
legs which are standing in the stirrups, alternately 
cross each other in front as far as possible, the points 
of the feet beino; turned outward. The crossin^^ for- 
ward and backward are counted but one. The resist- 
ance between the arms and legs can be increased ad 
libitum. 



Fig. 



59. Standing Inclination in the Spread 
Out Grasp, two ^ four ^ or six times. 

211 




The rings wHch are fastened so as to be far apart from 
each other, are so high that one Is just able to grasp 
them. They are taken with the hang grasp from the 
inside, one standing erect midway between them. 
Without changing the position of the feet, one inclines 
himself forward and then backward. 

In moving forward, one must with muscular activity, 
keep perfect control over the movement and attitude, 
to make sure that it does not degenerate into a mere 
passive stretching of the body. The transition from 
one to the other position must not be accompanied with 



a swmgmg movement. 



212 




THIED SERIES. 



Fig. 60. FORWAKD AND BaCKWAKD SwING WITH 

Drawing Up, two^ three^ or four times. 
The rings, at the highest grasp position, are seized 
from the outside with the hang grasp, and the pupil 
swings back and forth. In either direction, when the 

213 



((W)j 




centre of the swing is reached, the body Is drawn up 
by the arms, and at each end of the swing It Is let 
down again to the full length of the arms. 

Fig. 61. SiDEWiSE Swing with Drawing Up, two^ 

three y or four times. 

Position and grasping same as In Fig. 60. The 

swing takes place In an exactly side wise direction. 

As before, the body Is drawn up as near as possible to 

the rings, at the centre of each swinging, and let down 

again at the end points. On account of the side wise 

position, the outer arm cannot attain the same straight 

attitude as the Inner arm. 

214 



^^y U aJ /:A 




Fig. 62. One Arm EUkd Swinging, too, four^ m 

six times. 
The rings as before ; one arm at a time grasps a 
ring. With the points of the feet one brings himself 
into a swinging movement, which is kept free from 
twisting or turning. 

Fig. 63. Body Twisting when Suspended with 
THE Head Downward, two, three, or four times. 

Assume the position in the figure, with the head 
just clearing the floor. If one has perfect control of 
the body he may raise himself higher. As soon as 
the body is firmly fixed in the illustrated position, the 

215 



twisting commences, the body turning on its own axis 
a full quarter towards each side. 




Fig. 64. Suspended Summerset, two^ three^ or four 

times. 
In this exercise one proceeds as in Fig. 48, with the 
exception that here one's feet do not touch the ground ; 
and to secure this, the rings are placed somewhat 
higher. Both the forward and backward summerset 
are executed without the assistance of a spring from 
the floor. The backward summerset commences from 
the drawn-in hang position. One must go down back- 
wards as low as possible, so far that the knees are sus- 

216 



pended perpendicularly between the rings over the 
floor. 




Fig. 65. E^NEE Bend Hanging, onej two, or three 

times. 
Rings at head height, and from one to the other a 
strong wooden pole about three feet long is laid. To 
reach the position stand beneath the rings with the 
back stooped. Bend the hands backward and grasp 
the rings by the side of the pole. With a slight leap 
the legs are carried over the pole, and the hands let 
go. One leg after the other is now raised for a little 
time. In this way is measured the number of repe- 
titions. In this case as in all others where there is an 
19 217 



alternation between the two legs, or arms or sides of 
the body, the two are counted for one. At the close 
of this exercise, the head and upper part of the body- 
rise up to grasp the rings again. The stirrup straps 
are left suspended, as a means of support in case the 
rings are not at once reached. 





Fig. 66. Foot Point Hang, during one, two, or thret 
inhalations. 
Place the pole In the rings a little higher than the 
head. As in Fig. 48, the leap is made as for a sum- 
merset. The point of support Is where the toes join 
the foot. The feet being placed on the pole, the 
hands leave the rings, and the body hangs straight. 

218 



The stirrup straps are allowed to remain so that in 
attempting to reach the rings with the hands, they may 
be resorted to if necessary. 



i:e7 




Fig. 67. Arm Spreading in the Support HanGj 

onej two, or three times. 
Rings as high as the shoulders. Leap into the 
simple support hang. Now move the arms side wise 
very slowly as far as possible from the body, and then 
draw them back ao-ain with the same deliberation. 



Fig 



68. Curved Support Hang, during me, two, 

or three inJialations. 

Rings as high as the shoulders, are grasped from the 

outside with the support grasp, in such a manner that 

the ropes rest behind the upper part of the arm and 

219 




shoulder. By a slight bending of the elbows, one lets 
himself down a little. Now one raises his straight 
legs until they are above the horizontal line. The 
shoulders should lean firmly back against the ropes. 

Fig. 69. Angular Support Swing, twoj three^ or 
four times. 
From the angular support hang, (Fig. 33.) one 
performs the swing by an effort of the legs. While 
swinging, the body may be raised and lowered by an 
effort of the arms. 

Fig. 70. Unequal Support Change, one, two, or 
three times. 
Eings at shoulder height. One is grasped from the 
outside with the hang grasp, and the other from the 

220 




r^ 




inside with the sup 
port grasp. As soon 
as the feet are lifted 
from the ground the 
changing begins. 
Each arm assumes as 
It may, at one time 
the angular support 
hang, and then the 
drawn-up hang. This 
alternating must take 
place without a swing- 
ing movement, and 
without having the 
feet touch the groimd, 
221 




Fig. 71. One Aem Drawist-in Hang, in the 
Standing Up Position, one^ two, or three times. 

Eings as high as the head. Grasp from the outside 
with the hang grasp. Alternate between the right and 
left arm. (It is perhaps always best, except in the 
case of left-handed people, to give the left hand and 
arm a little more than half the work, where this is 
possible. To secure this, many persons have arranged 
the apparatus with which the rings are raised and low- 
ered, so that the left hand ring is always a little the 
higher.) Leaping slightly from the floor one goes 
into the position seen in the cut, in which he remains 
for a short time 

This exercise differs from Fig. 80 in the downward 

222 



attitude of the legs, and from Fig. 83 in having the 
assistance of the leap from the floor. 



£72 




Fig. 72. Drawing Up in the Inverted Position, 

two, three ^ or four times. 
As in Fig. 54, one goes into the inverted position, 
where the body is kept freely suspended between the 
arms and rings. From this position one keeps the 
body as straight as he can and draws it as high as pos- 
sible. Then it is gradually lowered again. This is 
all to be done with the greatest deliberation, and with- 
out jerking or jolting. 

Fig. 73. Drawing Up with the Spread Out 
Grasp, oney twOj or three times. 

223 




I 



Position same as in Fig. 23. Then raise the body 
as high as possible with the arms, keeping the body 
straight between the two rings. Motions very slow. 

Fig. 74. Stretched Angular Support Hang, one, 

twoj or three times. 

With rings at shoulder height, one goes into the 

position of the angular support hang of Fig. 33. 

Now push one of the rings as far as possible from the 

body sidewise. The arm which remains in the angular 

support hang sustains the principal part of the weight 

of the body. With a lifting movement the body is 

gently and deliberately returned to the angular support 

hang, and carried to the other side. The feet are not 

224 



to touch the ground. If the movements are not exe- 
cuted very slowly, there will be a sidewlse swinging 
of the body, which will greatly increase the difficulties. 



Fipr. 75. Spread Out Hang with Drawing To- 
GETHER OF THE Legs, three^ fouT^ OT five times. 
The rings are fixed by the side ropes at head height. 
The stirrups are at a length which permits the legs to 
take a fall, though not an exaggerated spread apart 
position. Each hand grasps a ring, each foot is placed 
in a stirrup. The feet are then drawn together until 
the heels touch. 




Fig. 76. EfeAD Down in the Spread Hang, during 
two J three, or fi)ur inhalations. 
The rings are attached at the side and raised to the 

226 



highest grasp point; (they are placed too low in the 
cut,) one remains a moment In the simple spread out 
hang position, with feet off the ground, in order to 
concentrate the power upon the half summerset which 
is to follow. As soon as the body has reached the per- 
pendicular line, midway between the rings, it 
stretched out and kept straight In the Inverted position 



is 




Fig. 11. Diagonal Attitude, two^ three^ or four 

times. 
Standing In the stirrups the rings are at chest 
height. With left hand, grasp the ring from the out- 
side with hang grasp, and place the right foot In the 
opposite stirrup, whilst the free arm and leg are kept 
In the passive condition, and the body is kept straight. 
Follow the same rule with the other arm and leg. 

227 



J! 78 




Fig. 78. Summerset Hang in a Sidewise Direc- 
tion, two, three, or four times. 
From the drawn-in position with arms bent at a right 
angle, and with legs bent at a right angle to the body, 
somewhat separated and at the same time straight, 
(similar to the position in Fig. 80, but now with both 
arms,) execute a summerset in a sidewise direction as 
far over as is permitted by the arm which comes be- 
tween the legs. Alternate with the other side without 
touching the floor meanwhile. 



Fig. 79. Drawing Up and Support Changing, 

one, two, or three times. 

With rings a little above head height, one goes from 

228 




the drawn-up hang position of Fig. 46, through a 
drawing up, and back of the arms Into the angular 
support hang, {Fig, 79,) and from that back again to 
Fig. 46. This Is achieved without touching the floor. 
The rings must be turned round during the exercise, 
on account of the changes In position which naturally 
occur between the hang grasp and the support grasp. 

Fig. 80. Deawing-up Hang with One Arivi, in 

THE Sitting Attitude, one^ two, or three times. 

Rings as high as the head. Hang grasp from the 

outside ; both arms are now drawn up until bent at a 

right angle ; then both legs are straightened and drawn 

20 229 





up to a hori- 
zontal line at a 
right angle with 
the body. As 
soon as this has 
been accom- 
plished, one 
hand releases 
its grasp and 
the other sup- 
ports the body 
at the same 
height and in 
the same posi- 
tion. The al- 
ternation with 
the other side 
is made with- 
out changing 
the attitude of 
the body. 

Fig. 81. An- 
gular Sup- 
poet Hang 
WITH One 

ABMjOnej two J 

or thrtt times. 

The rings at 

shoulder height 

are seized from 

the outside with 

\ the support 

230 



grasp, m such a manner that the rope comes before the 
arm ; for otherwise the arm could lean upon it and the 
exercise would be too simple and slight for this series. 
The body goes over into the support hang in such a 
manner that the transferring of the point of weight 
requires a powerful sidewise effort of the whole body. 




Fig. 82. KiGiD Drawing Up, me^ two, or three times. 
Rings a little above the head, are seized from the 
outside with the hang grasp. The pupil raises himself 
off the floor, then by an after movement a half sum- 
merset is executed, with the body kept rigidly straight. 
At no point is this rigidlv straight attitude relaxed. 

231 



This IS the essential point, and one can readily perceive 
the difterence between the exercise as thus executed, 
and when done with a bending at the hip joint, be this 
bending never so slight. 



J:£S 




Fig. 83. Deawing Up Hang with One Arm, 
withoutTouching the Floor, one^ two, or 
three times. 
Seize the rings at the highest grasp point, and go 
over into the hand hang, with one arm stretched at full 
length. Now draw up the body until the arm is at 
a right angle. Both upward and downward the move- 
ment should be slow. 

232 




Fig. 84. Support Weighing, during one, two, or 
three inhalations. 
Rings at shoulder height, are seized from the inside 
with the support grasp, and one goes into the support 
hang, {Fig. 14.) Thence by a gradual lowering and 
bending forward of the rigidly straight body, one goes 
into the horizontal suspended position, where it is re- 
tained. Through the action of the arm muscles the 
rings must be kept close to the body. 



Fig. 85. Hanging Balance Upwards, during one, 
two, or three inhalations. 
Eings as high as the head. Seize from the outside 
with the hang grasp, and go into the inverted position, 
(Fig. 54,) then keeping the body very straight, grad- 
ually and slowly turn it to the horizontal position aud 

retain it there. 

20* 233 





234 



Fig. 86. Hanging Balance Downavards, during 
one, two, or three inhalations. 
The same as the last exercise, except that this one has 
face down to the floor, the back being kept very rigid, 
and reaching the horizontal position, the body should be 
held there during the prescribed time. 





Fig 



87. 



Double Balance B[ang, one, two, or three 
times. 

The two previous exercises are united in this one. 
That of Fig. 85 is executed, then the transition is 
made to Fig. 86. The body should remain fixed upon 
reaching the perpendicular position, for a moment, for 
rest. This transition demands a high degree of power 
in the muscles of the chest, abdomen and back. 

235 



LEAPING EXEECISES. 

The human body requires a variety of leaping exer- 
cises to complete a thorough gymnastic education. For 
the execution of these exercises no other apparatus Is 
required than a simple cord horizontally suspended, 
and so arranged at the points where It is supported, 
that it can easily be raised and lowered, to determine 




the capacity of the leapers. The straps of the Pan- 
gymnastlkon are admirably adapted for this purpose, 

236 



and are in fact superior to the ordinary wooden frame 
which is generally employed. The leaping cord can 
be attached to the straps with little metal weights slip- 
ped through the holes in the straps, or with small 
wooden pegs. 

The leapers must come down on the toes with legs 
so bent that the head and spine will receive no concus- 
sion. If the leaping is done upon a floor, it is well to 
place a straw matting where the gymnasts are to land. 

Fig. 88. Forward Stepping Over. 
One places himself directly in front of the cord, and 
lifts one leg so high and in such a manner, that the leg 
from the knee down is in a perpendicular direction to 
the line of the cord, and can be stretched out over it 
without bending the body backward. Thus one places 
it on the other side of the cord upon the floor, and the 
other leg follows. In the same way the other leg now 
goes over first, so that each leg has the same exercise. 

Fig, 89. SiDEWiSE Stepping Over. 

In a side wise position, one stands close beside the 
cord, and raises the leg which is nearest the cord, ex- 
actly in a backward direction, high enough to be above 
the line of the cord, and over he steps upon the ground. 
The upper part of the body must resist the tendency to 
bend forward. The other leg now follows. 

The higher one can place the cord the better. If 
one can keep the head and shoulders well drawn back, 
it is an improvement. The inclination to stoop for- 
ward, is of course very strong. As has been inti- 
mated, this must be resisted. This exercise exerts a 
happy influence upon the small of the back, and the 
hips. Persons affected with rheumatism or neuralgia 

237 



in either of these parts, will find in this exercise a 
benefit. 




It should be added, though it is hardly necessary to 
mention it, that in the beginning the cord may be 
placed not more than eighteen inches from the floor. 
After many repetitions the cord may be raised as high 
as the entire length of the leg. 

Fig. 90. Forward Leap. 
Face the cord, and holding the heels together, leap 
over, keeping the two limbs in exactly the same posi- 
tion. The distance one is to stand from the cord, will 
be determined by the height of the cord — the greater 
the height, the greater must be the distance. The 
leap must be made from the toes. The knees must be 
well drawn up toward the chest, in making the leap. 

238 




239 



If this part be well done, the body need not rise much 
to leap a cord three feet high. And the body need 
not rise three feet to clear a cord five feet high. Per- 
sons with hernia, must exercise much caution in the 
performance of this feat. They ought not to do their 
best. In coming down on the opposite side of the 
cord, one should strike on the toes. If such a leap be 
well executed, so little noise is made that other persons 
in the same apartment will hardly hear the leaper. 

Fig. 91. SiDEWiSE Leap. 

With one side close to the cord, and with the feet 
locked, leap over sidewlse. Leap back in the same 
manner. The same rules in regard to the leap as in 
the last. This is a vigorous exercise for the muscles 
of the sides. Combined with the last, it will accom- 
plish much for the longitudinal muscles of the back 
and side* 

It ought not to be forgotten that these leaping exer- 
cises are very severe, and are pretty sure to be fol- 
lowed by soreness unless one is quite hardened to the 
work. Beginners should not make great leaps, but 
as it is supposed that those who practice these, have 
already performed all that precedes them, perhaps the 
caution is unnecessary. 

Fig. 92. TwiSTiiSTG Leap. 
As with the forward leap, the position is in front of 
the cord, with locked feet. One leaps forward and 
over the cord, in such a manner that with the leap the 
body makes a semi-circular turn or twist, and comes 
down on the other side of the cord, facing in an oppo- 
site direction. The same Is now executed In an opposite 
direction ; If from right to left first, it will be from left 

240 




to right next. All exercises In which twisting the en- 
tire person, or the head alone, Is a feature, are useful 
to those who are affected with vertigo. Not a few 
persons have been cured of dizziness by simply whirl- 
ing on the heel. 



Fig. 



93. SiDEwiSE EiGiD Leap. 

One stands side wise toward the cord, and near to It. 
Leap from the ground so that one leg quickly follows 
the other, over the cord. During the leap each leg 
must be kept rigidly straight. Be sure to come down 
on the points of the toes. This exercise must be exe- 
cuted from alternate sides. 

This will call for a vi odorous exercise of all the mus- 



21 



241 




cles about the loins, abdomen and hips. At first it 
may lame the small of the back a little, but with care 
this will soon pass away. 

Fig. 94. Spread Apakt Leaping Oyer. 

The position and spring are the same as in Fig. 90, 
except the spring is quickly followed by spreading out 
the legs so they are apart at full width at the moment 
of ])assing over the cord, and are together again, when 
the points of the feet touch the ground on the other 
side of the cord. 

In performing this feat, it is well to begin with the 
cord quite low. And every performer will be surprised 
to find how small the height he is able to reach in this 

242 




way. The high leaps are In great part achieved with 
the bending of the legs. 

Fig. 95. Baerier Leap. 

The rings are fastened at the sides as high as the 
hips. One of the hands seizes one of the rings from 
the inside. The spring with which one leaps over the 
cord, is made with the foot farthest from the grasping 
hand, while one braces himself upon the ring and keeps 
the body straight as it swings over the cord. Alternate 
from the other side. 

One has a thousand occasions to use this leap. In 
crossing the fields, one has frequent necessity for leap- 

243 




ing a fence, and as passing it in this way can be 
achieved even by an old man, if he understands the 
trick, it is recommended to all to practice this much. 
Leaping a fence in this simple and easy manner, not 
only looks well and saves time, but may save one's 
garments. 

Fig. 96. Circular Leap. 
This exercise consists of a leap, and at the same mo- 
ment a circular twist, coming down at the place ot 
starting. You must in landing reach precisely the 
same position that you had before the leap. The cut 
does not give a very perfect idea of this leap. It rather 

244 




gives the Impression that the performer has failed to 
reach the starting position. When the leap Is made to 
the right, the left foot Is placed twelve Inches before 
the right, In position, before the leap Is taken, and vice 
versa. This exercise takes place without the cord, and 
the only service of the rings and stirrups is to Indicate 
the starting point. It Is executed from alternate sides. 



Fig. 97. 



Seizing Leap. 

This exercise is for the purpose of learning how to 

seize firmly upon an object In the midst of a leap. At 

the moment when the body Is over the cord In the leap, 

each hand seizes one of the rings, and holds tightly 

21* 245 




until he reaches the ground. This is executed without 
any tossing or swinging which might change the atti- 
tude. 

- This has the advantage of calling for quick eyes and 
hands. Indeed all these leaping exercises demand cool- 
ness and presence of mind. Those exercises which 
call for the use of muscles in a simple and unintelli- 
gent way, have comparatively little value. In a true 
development of the physical man, there must be an 
interweaving of the mind with the body, which can 
only be achieved by the practice of those exercises in 
which considerable skill is demanded. If the feats to 

246 



be performed, do not require an active effort of the 
mind, the man is not improved. Holding one's self in 
the rings suspended as long as possible calls for a 
vigorous exercise of certain muscles, as does the lifting: 
of heavy weights, but as there is neither skill or inter- 
est in either case, so there is little profit. 

Many variations of the exercise represented in Fig. 
97, w^ill occur to every one. 



^&a 




Fig. 98. Forward Leap with One Leg. 
Position the same as with other forward leaps. The 
body as close as possible to the cord. One leg is bent 
at the knee at a right angle, while the other executes 
the leap. Alternate. 

Those who have been troubled with lame knees, 

247 



must practice this exercise with care. As there Is a 
very severe exercise of the knee joint and the parts 
immediately sorrounding It, and as a lameness In those 
parts Is apt to be a serious affair, too much caution can- 
not be exercised. 




Fig. 99. SiDEWiSE Leap with One Leg. 

Like the last, except that one goes over In a side wise 
direction, from a sidewlse position, the leg that makes 
the leap being the one nearest the cord. Alternate the 
sides. 

It might be necessary to repeat the caution given In 

the last, but as persons who have reached this point In 

these exercises have learned much by experience, and 

have likewise become tough. It Is perhaps only neces- 

248 



sary to express a general caution against undue exer- 
tions. 

If there be deficiency In the left leg — If In size and 
strength It be Inferior to the right, It Is well In all the 
single leg exercises to give It more than half of the 
work. 




Fig. 100. Squatting Leap. 
From the lowest squatting position, with only the 
points of the feet upon the floor, one executes the leap 
forward over the cord. 

This Is an excellent exercise' for persons with Indi- 
gestion, torpid liver, or constipation. It will accom- 
plish more In a single minute to arouse a vigorous 

249 



action In the abdominal viscera than horse back exer- 
cise in half an hour. 

Persons with hernia or hemorrhoidal tumors will, 
without warning, exercise due caution in the perform- 
ance of this feat. 

But In regard to this and other expressed cautions, 
If persons who undertake the execution of these se- 
vere leaping exercises, have performed In due course all 
the exercises of the Pangymnastlkon which precede 
them, there will be little difficulty or danger in the exe- 
cution of the most? difficult leaps. 



ZV^/^^n 





Fig. 101. Oblique Wide Leap. 
One takes his position near one of the straps and 
leaps In an oblique direction over the cord, coming 

250 



down beside the other strap. This is to be executed 
from both sides, and alternately. 




Fig. 102. EimNiNo Leap. 
With a few short, quick steps, one must leap as 
shown in the cut. In the running leap it is the almost 
universal custom to spring always from the same foot. 
This must be avoided. Each foot must have its turn. 
One must always come down with the heels together, 
which is a general rule for securing safety and success 
in all kinds of high or wide leaps. 



Fig. 103. KisiNG WITH One Leo. 
In order to have the stirrup straps close to the hands 
as a reserve, in case the strength of the leg alone 

251 




252 



should not be sufficient, the rings are not fastened a1 
the side. 

Take a position between the rings in the lowest 
squatting attitude, resting upon the point of one foot, 
while the other leg is kept free and stretched out in 
front. Now rise to the erect posture, whereupon the 
other leg must take its turn. 

Fig. 104. Leaping Backwards. 
Stand with back to the cord, and leap directly back- 
ward over the cord. 



JF/os 




Fig. 



105. Back Tavisting Leap. 
Position the same as in the last. During the leap 



22 



253 



turn half round and come down facing in the opposite 
direction. Alternate with turning the other way. 




Fig. 106. Opposite Double Leap. 

Execute the forward leap, (Fig 90,) and immedi- 
ately follow it by the backward leap, (Fig. 104.) 

This leaping forward and backward over the ropes, 
is, on the whole, perhaps the hardest of the leaping 
exercises. There can be no doubt of it, if you have 
had sufficient practice to enable you to leap about as 
high backward as you can forward. The faithful gym- 
nast will be astonished at his improvement in the back- 
ward leaping. Beginning with the cord one foot high, 
he soon rises to two feet ; then to three ; and perhaps 
to four feet by the end of the first year. A much 

254 



higher point than this even, may be reached by those, 
who, beginning with a fortunate composition, give a 
few moments every day to efforts in this department. 
Persons with hernia, unless well protected with a 
superior truss, must exercise great caution in the back- 
ward leap. 




Fig. 107. Leaping Off IDumng the Swing. 

At the end point of an energetic forward hand 
swing, let go of the rings, and come down as far for- 
ward as possible. 

255 



SUGGESTIONS IN EEFEEENCE TO THE 

USE OF THE PANGYMNASTIKON 

BY FEMALES. 

This apparatus will be much used by females of all 
ages. Of the 107 exercises, there is not one which 
they may not execute with propriety and profit. I do 
not mean in a public gymnasium, but in the privacy of 
their homes. In order to secure the full enjoyment 
and benefit of the gymnastic exercises, they must pro- 
vide themselves with the Zouave costume, such as is 
worn by the young ladies of the Zouave Military 
Clubs. The accompanying cut is a tolerably good rep- 
resentation of such a dress. It is 
cheap, easily fitted, allows the most 
perfect liberty to every limb and 
muscle, while it can be put on 
or thrown off in a single minute. 
When a lady is done with her 
morning cares, and would dress for 
dinner, she slips on her Zouave, 
and stepping to the Pangymnasti- 
kon, devotes a few minutes to its 
exercises. It may be put up in 
almost any bed-room, and thus she 
may enjoy the strictest privacy. 
In putting it up in a parlor, study 
or bed-room, the walls need not be marred, while it 
can be taken down and removed out of sight in a 
single moment, nothing remaining but several comely 
hooks. 

First Prescription. — ^For Girls and Women. 

When you would dress for dinner (though it should 

256 




not be within an hour of that meal) on Monday, Wed- 
nesday and Friday, execute one to ten inclusive, each 
exactly the given number of times. AVhen the hour 
indicated is not convenient, just before retiring at night 
is the next best hour. Do them precisely in the order 
prescribed, and on the days indicated. Do not look 
up other exercises and attempt them. Follow the pre- 
scription as faithfully as you would that which advises 
doses of medicine. Practice this prescription during 
one month. A marked improvement in the manner of 
execution will be developed during the month. 

Second Pkescription. — On Monday, Wednesday 
and Friday, when you would dress for dinner, execute 
eleven to twenty, exactly the number of times indicated 
in each exercise. Try hard every time to perform each 
exercise better than before. Continue this prescription 
during one month. 

Third Prescription. — On the same days and at 
the same hour, execute twenty-one to thirty, during 
one month. 

Fifth Prescription. — On the same days and at 
the same hour, execute twenty to thirty, during one 
month. 

Sixth Prescription. — Same days, same hour, one 
to thirty, during one month. 

Seventh Prescription. — Same days, same hour, 
thirty-one to forty-five, during one month. 

Eighth Prescription. — Forty-six to fifty-nine, 
one month. 

Ninth Prescription. — Thirty-one to fifty-nme, 
one month. 

Tenth Prescription. — Sixty to seventy-five, one 

month. 

22-^ 257 



Eleventh Prescription. — Seventy-six to eighty- 
seven, one month. 

Twelfth Prescription. — Sixty to eighty-seven, 
one month. 

After one year, select from any of the series such 
exercises as are most agreeable, and perform them at 
pleasure. 

It will be observed that nothing has been said of the 
exercises from eighty-eight to one hundred and seven. 
These are leaping exercises. 

The leaping exercises mmj he used^ ad libitum^ after 
entering upon the third prescription. It is only advised^ 
that whenever the hack is made to suffer j greater caution 
should he exercised. 

For Children of Either Sex, the Pangymnasti- 
KON is Admirable. 
Children of either sex, as early as four or five years 
of age, may begin a course of Pangymnastic training. 
The course I have advised for women, I would pre- 
scribe for children. The leaping exercises they will 
practice with great pleasure and profit. 

For Men Over Fifty Years of Age, 
I would prescribe the same order of exercises. Per- 
mit me to assure you, gentlemen, that much of the 
rigidity of muscle, and inflexibility of spine and limbs, 
which you think inseparable from your age, may be 
removed by a course of mild and varied gymnastic 
training. I hear you say that ' 'gymnastics are for 
young people, not for old folks like us.'' I believe no 
class of persons would be more benefitted by proper 
physical training, than that class of American gentle- 
men who, having led active business lives, have, in 

2r>8 



advanced life, retired to sit down and enjoy themselves. 
The characteristic stoop of the shoulders, among the 
aged, could be prevented by a few very simple exer- 
cises frequently practiced. 

For Large Boys, Young Men and IMiddle Aged 

Men, 

I would advise the following course : 

First Prescription. — Every morning before break- 
fast, about an hour before dinner, or some time during 
the evening, execute one to fifteen. Continue this one 
month. 

Second Prescription. — Sixteen to thirty, one 
month. 

Third Prescription. — One to thirty, one month. 

Fourth Prescription. — Thirty-one to forty-five, 
one month. 

Fifth Prescription. — ^Forty-six to fifty-nine, one 
month. 

Sixth Prescpjlption. — Thu-ty to fifty-nine, one 
month. 

Seventh Prescription. — Sixty to seventy-three, 
one month. 

Eighth Prescription. — Seventy-four to eighty- 
seven, one month. 

Ninth Prescription. — Sixty to eighty-seven, one 
month. 

Tenth Prescription. — One to forty-five, one 
month. 

Eleventh Prescription. — Forty-six to eighty- 
seven, one month. 

Twelfth Prescription. — One to eighty-seven, 

one month. 

2:)i) 



Use the leaping exercises at pleasure from the begin- 
ning. 

Follow the above prescribed course during one year, 
and then continue the exercises In the Second and 
Third Series, ad libitum. 

When any man has followed the prescribed course 
for one year, and then continues the use of the Pan- 
gymnastlkon a few minutes every day, it would be safe 
to Insure his health at very low rates. 

The clergyman with sore throat, who shall follow 
this course, will need neither nitrate of silver nor a jour- 
ney to Europe, to cure his bronchitis. 

The victim of Dyspepsia, Chronic Headache, or 
Rheumatism, will find this road leads directly out of 
the valley of sorrows. 

Persons of either sex, and of all ages, will find In 
the faithful practice of the Pangymnastic exercises 
much of health and strength, and such an increase of 
days as will more than a hundred fold compensate for 
the time devoted to this truly great invention of the 
distinguished Schreber. 

260 



SCHOOL DESKS AND SEATS. 

A radical change In school furniture is Imperatively 
demanded. The seats and desks, now In vogue, com- 
pel an attitude which must result In a stooping form. 
The other day I stood an hour on the street, and saw 
more than five hundred persons pass. Not one was 
erect. Bending over the desks In our schools, ten 
years, would make us crooked If we were composed of 
spring steel. 

The desk top must be so arranged that It may be 
raised nearly to the perpendicular before the face of 
the pupil, and the book held In a position which shall 
compel him to sit with head and shoulders well drawn 
back. 




Fig-urc 1. 

Fig. 1 exhibits a fruitful source of our characteristic 
stooping shoulders. 

261 




Figure 2. 



Fig. 2 presents a better desk, and the change of 
position In the pupil. 





Figure 3. 



Figure 4. 



Fig. 3 is a model desk, meeting every want. The 

top can be raised to any height that may be desired, or 

262 



let down nearly horizontal, for writing exercises. On 
the desk top, it will be observed, is a bar wliich sup- 
ports the book. This can be moved at pleasure, and 
has a pair of fingers which will hold the book in any 
position. 

Fig. 4 shows two support bars, an arrangement 
which must prove most grateful to students of the 
languages, and to all others who have occasion to con- 
sult a dictionary while reading. The seat is likewise 
adjustable. It ccin be raised or low^ered several inches 
by a single motion of the hand. 

The ordinary desk may, at a trifling cost, be changed 
into the new one. 



THE NEW BOOK HOLDER. 

A book holder has been Invented which will be used 
In schools upon the desk already In vogue, and In pri- 
vate houses upon the common table. 

The ''Holder" Is seventeen inches high, and eight 
Inches wide. The cut gives a good idea of it. A very 
simple arrangement enables the pupil to raise and 
lower the book, which is held 'In any position by a pair 
of fingers. The support bars are armed with small 
hooks, with which they are hung upon the cross rounds. 
A ''reader" may be held on the upper bar and a dic- 
tionary on the lower one. By a simple means the 
holder can be brought up more or less Immediately In 
front of the face, so as to compel tlie student to sit 
very erect or allow him to bend forward more or less. 

263 



This book holder cannot get out of repair, is very 
neat and cheap, and if made of rose-wood and silvered 




wire, is exceedingly beautiful. A patent has been 
applied for. 

264 



VENTILATION. 

An unventilated gymnasium Is an absurdity. We 
visit such an Institution for health, and not for mere 
show of muscle. At least such Is the fact with people 
of brains, A gymnasium without apparatus would 
be regarded as a failure ; a gymnasium without venti- 
lation Is a nuisance. 

Sanitary science Involves no problem so grave, and 
heretofore so difficult of solution, as the ventilation of 
our houses. We live most of the year within doors. 
A pure atmosphere is Indispensable to health. We 
must live in an artificial heat. How shall this heat be 
supplied, and the air of our houses constantly changed? 

An open fire Is without doubt the only effective 
means heretofore employed. Although not econom- 
ical, it is, for many reasons, most satisfactory. It fills 
the house with sociability and a sense of comfort, and 
secures a complete ventilation. But the great waste 
of heat, with the dirt and dust, are objections which 
are greatly lessening the number of open fires. Be- 
sides It would not be easy to warm a large hall or 
church with this means. 

Furnaces are rapidly multiplying. Nearly all pri- 
vate dwellings of any considerable size are supplied 
with them. A great variety have been invented. 
23 265 



Their essential differences He in their various capacities 
for the production of heat from a given amount of fuel. 
All, so far as I have been able to ascertain, have essen- 
tially the same facilities for ventilation ; the heat in each 
case being introduced at the floor, and escaping at or 
near the ceiling. Without doubt the needed change of 
air can be secured in this way, but it is not less certain 
that the great mass will refuse to bear the waste. The 
heat, upon entering the room, rushes immediately to 
the ceiling, and if there be an opening there, escapes, 
without having been felt by the persons who may be 
sitting in the room. In an apartment heated by a 
furnace, the difference between the upper and lower 
stratum of air is something wonderful. At the floor 
our feet are cold, and the children are cautioned against 
lying down lest they take a cold, when, if you climb 
to the ceiling, the heat may be suffocating. To make 
openings in the ceiling and allow this heat to escape, 
while persons are sitting below in the cold, is certainly 
a wasteful policy. If all the dwellings, in any Amer- 
ican city, were furnished with the facilities for ceiling 
ventilation, I do not believe that five in a hundred 
would be ventilated during the damp and cold seasons 
of the year. The great mass would not consent that 
the heat, which they have paid for at the coal yard, 
should leave without touching them. So the windows 
and doors are made as close as possible, and the people 
live without ventilation. The consequences are most 
lamentable. Before the invention of stoves and fur- 
naces, headache, catarrh, bronchitis and consumption, 
were comparatively rare. 

Many years ago, in discussing the subject of ventila- 
tion, I said, ''If, while sending a thousand cubic feet of 

266 



heated air Into a room, we could take the same quan- 
tity of cold air from the lower part of the room, we 
should have a perfect ventilation." But at that time 
I had no idea such a feat were possible, unless It were 
accomplished by air pumps, which should force the cold 
air out and thus bring the heated air down. But 
nothing In the mechanical world is Impossible with the 
Yankee. The result, which I thought Impossible, has 
been achieved by some live Yankee, and by a means 
so simple, that, as usual. It Is wonderful that some one 
has not thought of it before. I have examined the 
invention and seen it well tested. I will try to explain 
It. The furnace is a good one I believe, and is placed 
In the cellar like others. The heat is conveyed to the 
apartments above In the usual way, and In brief, the 
fmrnace is, so far as I know, in the departments of gen- 
erating and distributing heat, not unlike other furnaces. 
Some advantages are claimed for it by the inventor, 
but as I do not know him, and have had very little 
opportunity to examine other furnaces, I have In this 
department no opinion to offer. In regard to the ven- 
tilating department, however, I entertain a very de- 
cided opinion. In a hygienic point of view, I am con- 
fident It Is one of the most important discoveries with 
which I am acquainted. 

To illustrate it, I will suppose we have a single 
apartment to warm. A furnace is placed under it. A 
pipe conveys the heat in at one corner of the room. 
At the opposite corner Is a register, which. In appear- 
ance, Is not unlike that through which the heat enters 
the room. This is known as the ventilating register. 
From it a pipe runs back to the furnace, and 

enters the chimney with the smoke pipe. The result 

267 



IS, that the heat passing up the chimney creates a 
strong draught In the ventilating pipe, which of course 
must be supplied from the lower stratum of air In the 
apartment above. The cold air taken out at the floor, 
compels the heated air from the upper part of the room 
to descend to the floor. A remarkable comfort and 
economy are thus secured. When a piece of paper Is 
burned, or a cigar smoked near the ventilating register, 
the smoke descends and quickly passes through the 
register Instead of rising into the upper part of the 
room. 

The purity of air In the room, and the warmth tsf 
the feet, attracted my attention before I knew thai; ike 
house. In which I was visiting, was warmed by a fur- 
nace of peculiar construction. 

This is a truly beneficlent discovery. I confidently 
believe it will contribute much to^ the health of the 
American people. 

When the autumn returns, I shall introduce one into 
my gymnasium in Boston. This furnace is known, 
I believe, as the Eagle Eight- Angle Ventilating Fur- 
nace. If any body can invent a better one, and will 
satisfy me of its superiority, in a future edition of this 
work, I shall be happy to announce it. 

The subject of ventilation is one of such paramount 
importance, that both in the Gymnastic Monthly and 
in future editions of this book, I shall introduce all 
that promises to give the people a purer air. 

268 



THE NORMAL INSTITUTE FOR PHYSICAL 
EDUCATION. 

This Institution was incorporated in 1861, and is 
located in Boston. Its Board of Directors includes 
many of the most distinguished of our New England 
educators. President Felton was its active and earn- 
est presiding officer, up to the time of his death. 
The departments of Anatomy^ Physiology and Hygiene 
have able professors ; that of Vocal Culture is in charge 
of Prof. T. F. Leonard. Dr. Dio Lewis has 
charge of Gymnastics. 

This Institution is the pioneer in a new profession. 
Men and women of enterprise and industry, will find 
in this field healthy usefulness and large profit. The full 
course continues ten weeks. During the year there 
are two courses — the first beginning on the 2d of Jan- 
uary, the second on the 5th of July. A circular can 
be obtained by addressing Dr. Dio Lewis, Box 12, 
Boston. 

At the two ''Commencements" of the Normal Insti- 
tute, which have already occurred, eminent educators 
were present and made brief addresses. The follow- 
ing extracts are made, as indicating the interest among 
this class of persons : — 

23* 269 



''Dr. Lewis has solved the problem. He has 
marked out the way. Many eminent teachers are pur- 
suing it with the most excellent results. We recognize 
the debt due Dr. Lewis. He has done us teachers and 
our pupils a vast amount of good." — D. B. Hagar, 
Pres. of the Am. Institute of Instruction. 

'' I am now satisfied that Dr. Lewis has found the 
true scientific process for physical development. It was 
my privilege to welcome Dr. Lewis at his very first 
arrival here, and everything since then has only con- 
firmed my confidence in his ability to superintend the 
work." — Rev. Dr. Kirk. 

" Henceforth we shall delight to think of Dr. Lewis 
as one who holds our welfare very near his own ; we 
shall turn to him for sympathy and encouragement in 
our failures, and shall love to bring our successes to 
him, as belonging more to him than ourselves." — VaU 
edictory of the first Gradimting Class ^ by Miss May. 

'' I rejoice, Mr. President, that the Normal Insti- 
tute for Physical Education has been established in 
Boston. I rejoice that it has at its head a gentleman 
so admirably qualified to give it eminent success. I 
believe that no individual has ever, in this country, 
given the subject of Physical Education such an Im- 
pulse as has Dr. Lewis. He deserves the credit of 
it. 

You may not know it, ladles and gentlemen, but this 
Institution is famous in every part of the land. There 
is not a live educator in America who Is not looking to 
see what Is to be the result of Dr. Lewis's Institution 
in Boston. These exercises can be introduced Into any 
school-room with desks. The problem Is solved. 

I trust, ladies and gentlemen, that this Is the com- 
mencement of a new era, and that the system taught 
by Dr. Lewis, will be universally Introduced into our 
sciiools. — J. D. Philbrick, Esq., Superintendent of 
tite Public Schools of Boston. 

270 



Managers of educational establishments will find 
among the graduates of this Institution teachers of a 
system of gymnastics, marvelously full of interest and 
variety, admirably calculated to Impart symmetry, 
grace, flexibility and strength, while some of the 
graduates have had long and varied experience as 
teachers in schools for Intellectual culture. Several 
who have held Ifonored places In Seminaries of learn- 
ing, seek, in adding physical culture to their labors as 
teachers, to restore lost health. 

I may add that a great many exercises which are 
much used in our gymnastic classes, do not appear in 
this volume. I would not discourage efforts to Intro- 
duce gymnastics with the assistance of the book alone, 
by those who cannot avail themselves of the advan- 
tages of the Normal Institute, but It is doubtful If any 
body ever learned to dance well with only a book for a 
teacher ; and when we add two hundred difficult exer- 
cises with the arms to our elaborate exercises of the legs 
and feet, and at least one hundred skilful combinations 
of the two, we do not go too far when we advise all 
who would teach successfully to avail themselves, If 
possible, of the advantages of the Institute. 

This work. It Is hoped, may introduce physical cul- 
ture to a thousand schools, which otherwise might en- 
joy no advantages In this department of education. 
The field is large, and as yet In a great part unsur- 
veycd. To this I shall add other volumes. As al- 
ready announced, I shall publish several consIderal)lo 
volumes devoted to the Movement Cure, and as soon 
as it seems to be needed, I shall add a volume upon 
School Exercises. 

271 



THE BLOW GUN AND SPIROMETER. 

A system of physical training, adapted to the wants 
of the American people, must involve much special, 
direct training of the respiratory apparatus. Our na- 
tional weakness is found in the chest. A tabular state- 
ment of the deaths by consumption in America, is 
frightful. The coughs heard every where, are distress- 
ing. The subject has deeply interested me. 

The Blow Gun is a good means of enlarging and 
strengthening the chest, and its use moreover so amusing 
that it does not require a conviction of duty to impel 
one to its use. It is so simple, that with a word of 
explanation, it may be made by any worker in metals. 
The barrel is thirty inches long and half an inch in the 
bore. It is of copper, and made perfectly straight and 
smooth within. Outside it is lacquered. The mouth- 
piece is an inch wide, fitted to the lips, and silver- 
plated. The arrow is of wood with brass ferule, and 
metal point which passes with a screw through the 
entire length of the wood. A tuft of camel's or goat's 
hair is attached to the back end. A target with the 
bull's eye, and four rings, completes the preparations. 
The target is shown. 

The company divided into squads of four, sit on 
either side. One squad steps into position, and each 
person slips an arrow in at the mouth-piece of his gun. 
Holding the gun with the hands placed, as upon the 
ordinary musket in the act of shooting, the captain cries 
'^ make ready," and each one fills his lungs to their 
utmost capacity, then *'take aim, fire!" The arrow 
is blown with great force into the target. The squad, 
in order, marches away, the captain announces the 

272 



result of the shot, and a squad from the other party 
takes its place on the " mark." 




All the interest which attaches to the ordinary target 
shooting, is found in this blow-gun target shooting, and 
the lungs receive a very happy training. They are en- 
larged, and the respiratory muscles strengthened. 

The Spirometer is still more effective. This in- 
strument is very beautiful, resembling a highly finished 
small-sized clock, and will adorn the walls of any par- 
lor. It has a pair of hands which are connected with 
the internal mechanism. A mouth piece at the end of 
the tube is applied to the lips, and the lungs being filled 
to their utmost capacity, the breath is forced into the 
instrument. With the utmost exertion but a very small 
amount of air leaves the lungs, for the reservoir re- 
ceiving the air, will not hold more than an ounce. 
And it will be readily perceived that all the power with 

v^liich the air is forced through the tube, is simulta- 

273 



neously felt In every part of the lungs. In the utter- 
most corner of the lungs the entire pressure Is felt. If 
the Instrument were capacious enough within to receive 
a large part of the air In the lungs, then Instead of the 
air being forced Into every cell, the cells would be 
closed as the air was forced out. But In the use of this 
instrument, when the lungs are completely Inflated, the 
effort to force the air Into the reservoir is simply an ef- 
fort to force the air Into every air passage and cell, for 
the pressure Is as great backward as forward. 

The lungs contain millions of air cells. In our arti- 
ficial life, many practices — ^tlght dress, bad position, 
etc., close many of them. Consumption begins with 
this closure. Keep them open and consumption can- 
not begin. 

rilling the lungs to their utmost capacity, and apply- 
mg the lips not around^ but against the mouth-piece, 
you blow with a force sufficient to carry the hand to 
100. Do this every day for a week. The second 
week you can blow hard enough to carry the hand to 
150. And as the strength of your respiratory mus- 
cles increases you will be able to force the indicator up 
to 400. 

I repeat that the lungs being always fully inflated, 
the effort to force the indicator around the dial will be 
sure to drive the air into every air cell. Nothing but 
disease already established can prevent the air from find- 
ing its way into every cell. With this accomplished, 
and frequently repeated. It ij simply Impossible for con- 
sumption to make Its first deposit. 

The Spirometer cannot get out of repair, and is an 
exhaustless source of interest to one's self and friends. 
Ad 2. 9. ' ^'^^ 274 



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